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Daily Calorie Requirement Calculator

Calculate your daily calorie needs based on your personal information and activity level. Get personalized recommendations for weight maintenance, loss, or gain.

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Calorie Calculator

Calculate your daily calorie requirements using the Mifflin-St Jeor equation. Get accurate estimates for maintenance, weight loss, or weight gain.

Select your typical weekly activity level

Macronutrient Guide

Learn about macronutrients and how to balance proteins, carbs, and fats for optimal health and fitness goals.

Protein Needs

Essential for muscle repair and growth. Recommended intake varies by activity level:

Sedentary
0.8g/kg
Active
1.2-1.4g/kg
Athlete
1.6-2.0g/kg

Carbohydrate Guidelines

Primary energy source. Complex carbs are best for sustained energy.

  • General: 45-65% of total calories
  • Endurance athletes: 6-10g/kg body weight
  • Low carb diets: 20-50g daily
  • Focus on: Whole grains, fruits, vegetables

Healthy Fats

Essential for hormone production and nutrient absorption.

Healthy Fats

Avocados, nuts, seeds, olive oil, fatty fish

Limit These

Trans fats, processed vegetable oils, fried foods

Sample Macronutrient Split

Protein 30%
Carbs 40%
Fats 30%

Balanced approach for general health and fitness

Weight Change Strategies

Learn how calorie deficits and surpluses work for weight loss and muscle gain. Understand safe and sustainable approaches.