Calculate your daily calorie needs based on your age, gender, weight, height, and activity level. Get personalized macro targets for weight loss, maintenance, or muscle gain.
Daily Calories
2,573
to maintain
Maintenance (TDEE)
2,573
calories/day
128g
Protein
355g
Carbs
71g
Fat
5'8"
128g
Protein
512 calories
355g
Carbohydrates
1420 calories
71g
Fat
639 calories
These are balanced macro targets. Adjust based on your dietary preferences (low-carb, high-protein, etc.).
Explore how changes affect your results
Compared to the general population (Male)
Your TDEE
2573 cal/day
Percentile
55th
You're in the ideal range!
Distribution
10th
1800
25th
2100
Median
2500
75th
2900
90th
3300
Population Average
2500
Ideal Range
2200 - 2800
cal/day
Your Ranking
Top 55%
45% are higher
Based on your maintenance goal
Track your weight for 2-3 weeks. If stable, you found your maintenance calories.
At maintenance, you have room for all foods. Prioritize nutrients while enjoying treats.
Sudden changes in activity will shift your maintenance calories.
Daily Calories
2,573
to maintain
Maintenance (TDEE)
2,573
calories/day
128g
Protein
355g
Carbs
71g
Fat
To calculate daily calorie needs: First find your BMR using the Mifflin-St Jeor formula, then multiply by activity level (1.2-1.9) to get TDEE. For weight loss, subtract 500 calories for ~1 lb/week loss. For muscle gain, add 300-500 calories. Average needs: Women 1,600-2,400 calories/day, Men 2,000-3,000 calories/day. Never eat below 1,200 (women) or 1,500 (men) without medical supervision.
To lose about 1 pound per week, eat 500 fewer calories than your TDEE. For 2 pounds per week, reduce by 1000 calories. Never go below 1200 calories (women) or 1500 calories (men) without medical supervision.
BMR (Basal Metabolic Rate) is the number of calories your body burns at rest to maintain basic functions like breathing and circulation. We use the Mifflin-St Jeor equation: BMR = 10×weight(kg) + 6.25×height(cm) - 5×age + 5 (men) or -161 (women).
TDEE (Total Daily Energy Expenditure) is your total daily calorie burn including all activities. It's calculated by multiplying your BMR by an activity factor. A sedentary person uses 1.2×, while a very active person uses 1.9× their BMR.
For general health, aim for 0.8g per pound of body weight. For muscle building or active individuals, increase to 1-1.2g per pound. Protein helps preserve muscle during weight loss and build muscle during bulking.
Activity level significantly affects your calorie needs. An active person might burn 700-1000+ more calories daily than a sedentary person. Underestimating activity leads to under-eating; overestimating leads to weight gain.
Daily Calories
2,573
to maintain
Maintenance (TDEE)
2,573
calories/day
128g
Protein
355g
Carbs
71g
Fat