Calorie Calculator - Find Your Daily Calorie Needs
Calorie Calculator
Calcon's free Calorie Calculator computes your TDEE (Total Daily Energy Expenditure) using the Mifflin-St Jeor formula and your activity level. Set a goal - lose, maintain, or gain weight - and instantly get your daily calorie target, a calorie deficit or surplus, and a macro breakdown for protein, carbs, and fats.
How Daily Calories Are Calculated
Step 1 - BMR: We calculate your Basal Metabolic Rate using the Mifflin-St Jeor formula, which gives the calories your body needs at complete rest.
Step 2 - TDEE: We multiply your BMR by your activity factor (1.2 for sedentary → 1.9 for extra active) to get your Total Daily Energy Expenditure.
Step 3 - Goal adjustment: For weight loss we subtract 500 cal/day (≈ 0.5 kg/week loss). For weight gain we add 500 cal/day. For maintenance, TDEE is your target.
Step 4 - Macros: We split your goal calories into a 40/30/30 ratio - 40% protein, 30% carbs, 30% fats - and convert each to grams using standard caloric densities (protein: 4 cal/g, carbs: 4 cal/g, fats: 9 cal/g).
Frequently Asked Questions
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total calories you burn per day including all activity. It is your BMR multiplied by an activity factor. Eating at your TDEE keeps your weight stable; eating below it causes weight loss; eating above it causes weight gain.
How many calories should I eat to lose weight?
A 500-calorie daily deficit is considered safe and sustainable. This produces roughly 0.5 kg (1 lb) of fat loss per week. Larger deficits risk muscle loss and nutrient gaps. A minimum intake of 1,200 cal/day for women and 1,500 cal/day for men is generally recommended.
What is the 40/30/30 macro split?
40% of calories from protein, 30% from carbohydrates, and 30% from fats. Protein supports muscle retention (especially important during a deficit), carbs fuel workouts and brain function, and fats support hormonal health. Adjust the split based on your personal preference or advice from a dietitian.
How accurate are online calorie calculators?
This calculator gives a reliable estimate - typically within 10% of actual TDEE for most people. Individual differences in genetics, gut health, and hormones mean real numbers vary. Track your weight for 2-3 weeks and adjust by 100-200 calories if you are not seeing expected results.
Should I eat back exercise calories?
Your activity level is already factored into the TDEE multiplier, so your result already includes your regular training. You generally do not need to eat back calories. The exception is unusually intense or long sessions well above your normal activity.
Related Calculators
BMI Calculator
Calculate BMI in metric or imperial units.
BMR Calculator
Find how many calories your body burns at rest.
Body Fat Calculator
Calculate body fat % using the US Navy formula.
Ideal Weight Calculator
Find your ideal weight range using 4 medical formulas.
Ovulation Calculator
Find your ovulation date and fertile window instantly.
Pregnancy Due Date Calculator
Estimate your pregnancy due date easily.
TDEE Calculator
Calculate TDEE and daily calorie goal with macros.
Water Intake Calculator
Find how much water you should drink daily.
Get new tools & guides
Occasional updates, no spam.
