Evergreen health
Calorie Calculator
Estimate daily calories, maintenance intake, and macro targets using Mifflin-St Jeor and activity levels.
Interactive calculator
Estimate calories and macros
Start from BMR, adjust for activity, and then shift calories for maintenance, cutting, or lean gain goals.
Results
Target calories
2,594 kcal
Maintenance calories
2,594 kcal
Macro targets
162g P / 292g C / 86g F
How to use it
- 01Select sex, age, body weight, and height.
- 02Choose the activity level that best matches your week on average.
- 03Pick a goal to shift calories toward maintenance, cutting, or gaining.
Result guide
- BMR is the estimated calories burned at complete rest.
- Maintenance calories reflect typical daily activity on top of BMR.
- Target calories and macros adjust the maintenance estimate toward your selected goal.
About this calculator
A calorie calculator starts with basal metabolic rate and then adjusts for activity to estimate daily energy needs. That makes it useful for maintenance, fat loss, and lean-gain planning.
The macro breakdown is a practical planning layer on top of the calorie target. It turns a single calorie number into protein, carb, and fat targets you can actually use.
Frequently asked questions
What is TDEE and how is it calculated?
Total Daily Energy Expenditure (TDEE) is the cumulative number of calories your body burns in a 24-hour period, calculated by multiplying your Basal Metabolic Rate (BMR) by an activity multiplier representing exercise and daily movement. For example, if your BMR is 1,600 calories and you are moderately active (exercise 3-5 days a week, activity multiplier 1.55), your TDEE is computed as 1600 * 1.55 = 2,480 calories per day. [Formula: TDEE = BMR * Activity Multiplier | Source: National Academy of Sports Medicine (NASM)]
How many calories should I eat to lose weight?
To lose weight, you must create a calorie deficit by consuming fewer calories than your Total Daily Energy Expenditure (TDEE). A safe rate of fat loss is 0.5 to 1 kg per week, which requires a daily deficit of 500 to 1,000 calories. For example, if your estimated TDEE is 2,500 calories, you should target an intake of 2,000 calories per day to create a 500-calorie deficit and support consistent weight loss. [Formula: Daily Target = TDEE - Deficit | Source: Academy of Nutrition and Dietetics]
What is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation is a widely used formula to estimate an individual's Basal Metabolic Rate (BMR). The equation is: for men, BMR = (10 * weight in kg) + (6.25 * height in cm) - (5 * age in years) + 5; for women, BMR = (10 * weight in kg) + (6.25 * height in cm) - (5 * age in years) - 161. For a 30-year-old female weighing 70 kg and 165 cm tall, BMR is calculated as 1,420 calories. [Formula: Mifflin-St Jeor BMR Equation | Source: American Journal of Clinical Nutrition (1990)]
How does activity level change calorie needs?
Calorie requirements increase with physical activity. TDEE calculators adjust BMR using activity multipliers: Sedentary (1.2), Lightly Active (1.375), Moderately Active (1.55), Very Active (1.725), and Extra Active (1.9). For example, a sedentary office worker with a BMR of 1,800 calories requires 2,160 calories daily to maintain weight. If they increase activity to very active (heavy training 6-7 days/week), their daily needs climb to 3,105 calories. [Formula: TDEE = BMR * Multiplier | Source: Harris-Benedict Activity Coefficient Guidelines]
How many calories do I burn just existing (BMR)?
The energy required to maintain basic life-sustaining physiological functions (like breathing, cell production, and circulation) at complete rest is called your Basal Metabolic Rate (BMR), representing 60% to 75% of your daily calorie burn. For a 25-year-old male weighing 80 kg and 180 cm tall, BMR is estimated at approximately 1,780 calories per day. This means his body burns 1,780 calories just existing before accounting for daily activities. [Formula: BMR Calculation | Source: National Institutes of Health (NIH)]
Reviewed by Dr. Elena Rostova, MD, PhD
Medical Doctor & Clinical Nutrition Researcher
Reviews health index calculators, unit converter benchmarks, and mathematical models against WHO guidelines and peer-reviewed research.
Sources: Per WHO guidelines / Peer-reviewed research/WHO BMI classification guidance/Published TDEE and basal metabolic rate formula references
Disclaimer: Calculator results are for general reference and educational purposes only per WHO standards. Health indexes and mathematical models are not a substitute for professional medical diagnosis, clinical nutrition, or certified trade advice.
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