Health
Calorie Calculator
Calculate your daily calorie intake goal based on your age, weight, height, activity, and goal.
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Calorie Calculator
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Daily Calorie Target
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kcal / day
—Protein (g)
—Carbs (g)
—Fat (g)
How Many Calories Do You Need?
Caloric needs vary widely depending on age, sex, height, weight, and physical activity level. Our calculator uses the Mifflin-St Jeor equation combined with your goal to recommend a precise daily calorie target.
Macronutrient Ratios
Beyond total calories, the ratio of protein, carbohydrates, and fats matters. A typical starting point:
- Protein: 25–35% of calories
- Carbohydrates: 40–50% of calories
- Fat: 20–35% of calories
Caloric Deficit & Surplus
A 500 kcal daily deficit creates roughly 0.5 kg of fat loss per week. A 300–500 kcal surplus supports muscle gain when combined with resistance training.