How do I calculate my daily calorie needs?
Use the Mifflin-St Jeor BMR equation — multiply by your activity factor to get TDEE. Our Calorie Calculator does this instantly. Most adults need 1,600–3,000 kcal/day.
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Primary Formula
Mifflin-St Jeor
Peer-reviewed · 1990
Your Daily Targets
30yr · Male · 80 kg · Moderately Active
Calories (TDEE)2,480 kcal
Protein186 g
Carbohydrates248 g
Fat83 g
BMI Status
Healthy Weight
22.5 · Optimal range
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What are you trying to figure out?
- How many calories should I eat per day?Calorie Calculator →
- What are my daily macro targets?Macro Calculator →
- What is my TDEE?TDEE Calculator →
- What is my body fat percentage?Body Fat Calculator →
- How much protein do I need to build muscle?Protein Calculator →
- What are my keto macros?Keto Calculator →
- What is the difference between BMR and TDEE?BMR Calculator →
- How do I calculate my one rep max?1RM Calculator →
- How do I find nutrition facts for my recipe?Recipe Calculator →
- How much water should I drink per day?Water Calculator →
- What is my ideal body weight?Ideal Weight →
- How many calories do I burn during exercise?Calories Burned →
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Most Used
Calorie Calculator
Daily calorie needs with the Mifflin-St Jeor equation — metric & imperial.
Open calculatorPopular
TDEE Calculator
Total Daily Energy Expenditure across 5 activity levels.
Open calculatorBMI Calculator
Body Mass Index with WHO ranges and healthy-weight context.
Open calculatorCalorie Deficit Calculator
Safe deficit and timeline to your goal weight.
Open calculatorBody Fat Calculator
US Navy circumference method — no calipers required.
Open calculatorIdeal Weight Calculator
Hamwi, Miller, Robinson, and Devine ideal-weight formulas.
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Choose from 18 free tools across body & weight, macros & diet, fitness, and advanced metrics.
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Results update live as you type. Follow in-tool links to build your full nutrition picture.
Methodology & Sources
Every result traces to a named, peer-reviewed source.
No proprietary black-box scores. Mifflin-St Jeor for BMR, ACSM MET values for calorie burn, ISSN for protein, USDA FoodData Central for recipes.
Results are mathematical estimates from validated population equations — not clinical diagnoses. Consult a registered dietitian for personalised medical nutrition therapy.
Formula Accuracy Commitment
Formulas are reviewed against original sources annually. Read our methodology →
Common Questions
Nutrition questions, answered instantly
What are macros and how do I calculate them?
Macros are protein, carbohydrates, and fat. Targets are a percentage split of daily calories, adjusted for fat loss, muscle gain, or maintenance.
Calculate macros →What is TDEE and why does it matter?
TDEE is total calories burned daily (BMR × activity). It is the foundation for evidence-based nutrition planning.
Calculate TDEE →How much protein do I need per day?
Research supports 1.6–2.4 g per kg for most active adults. Sedentary adults need about 0.8–1.0 g/kg.
Calculate protein →How do I calculate body fat percentage at home?
The US Navy method uses neck, waist, and hip measurements — accurate to roughly ±3% for most people without calipers.
Calculate body fat →How are keto macros different from standard macros?
Keto typically caps net carbs at 20–50 g/day, then allocates remaining calories to fat and protein for ketosis.
Calculate keto macros →Get Started — It's Free
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