Daily Calorie Needs Calculator – Personalized Energy Targets
Set calorie goals with macro suggestions based on your activity and objective.
For educational planning only. Consult healthcare professionals before starting diet programs, especially with medical conditions.
Table of Contents
How to Use
- Enter your age, sex, weight, and height with preferred units.
- Select your activity level to estimate total daily energy expenditure.
- Choose your goal (lose, maintain, or gain) and weekly rate, and optionally provide a goal weight.
- Click Calculate to receive calorie targets, macro guidance, and an estimated timeline.
How calorie targets are calculated
This calculator uses the Mifflin-St Jeor equation to estimate basal metabolic rate and multiplies it by your selected activity factor to approximate total daily energy expenditure. Goal adjustments apply a moderate energy deficit or surplus aligned with your selected weekly rate.
Macro guidance and pacing tips
- Aim for 1.6–2.2 g of protein per kilogram of body weight to support muscle retention.
- Balance carbohydrates and fats according to personal preference and energy needs.
- Avoid aggressive rates for extended periods—extreme deficits can impact hormones, recovery, and adherence.
- Schedule refeed days or maintenance breaks if you experience plateaus or excessive fatigue.
Frequently Asked Questions
- Can I trust calorie calculators for medical conditions?
- Use caution. People with thyroid disorders, diabetes, or recovering from illness should work directly with their healthcare team for tailored targets.
- How often should I recalculate my calories?
- Recalculate whenever your weight changes by 2–3 kg, your activity level shifts, or every 6–8 weeks to keep targets aligned with your progress.
- Do I need to hit the exact macro numbers?
- Treat macros as guidelines. Staying within 5–10% of the suggested protein and total calories is more important than precision on carbs and fats.
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