Calorie Calculator
Calculate your daily calorie needs based on your goals
cm
kg
years
Female
Male
Sedentary 1.2x
Little or no exercise, desk job
Lightly Active 1.375x
Light exercise 1-3 days/week
Moderately Active 1.55x
Moderate exercise 3-5 days/week
Very Active 1.725x
Hard exercise 6-7 days/week
Extremely Active 1.9x
Hard daily exercise & physical job
Maintain Weight
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Formula: BMR calculated using Mifflin-St Jeor Equation, then multiplied by activity level. Adjustments made based on goal.
Your Daily Calorie Needs
2,100 kcal
To maintain your weight, you should consume approximately 2,100 calories per day based on your activity level and personal metrics.
158g
Protein
236g
Carbs
70g
Fat
BMR (Basal Metabolic Rate)
1,450 kcal
TDEE (Total Daily Expenditure)
2,100 kcal
Weekly Goal
0.0 kg
Macro Ratio
30/40/30
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