Calorie Calculator
Your daily energy need is a resting metabolic rate scaled for how much you move. This estimates both, then adjusts for a fat-loss, maintenance or muscle-gain goal.
Daily calorie target
2,212 kcal
Matched to your estimated daily expenditure
- Protein
- 166 g
- Carbohydrate
- 221 g
- Fat
- 74 g
- Resting metabolic rate
- 1,427 kcal
- Maintenance (TDEE)
- 2,212 kcal
Energy used at complete rest — before any movement.
Resting rate scaled for your activity level.
Calculated with the Mifflin-St Jeor equation, the best-validated predictive formula — but any equation carries roughly a 10% margin for an individual. Treat the number as a starting hypothesis: track weight and energy over two to three weeks, then adjust. Very low intakes and rapid weight loss warrant medical supervision.