How the Calorie Calculator Works
The calculator estimates your basal metabolic rate with the Mifflin-St Jeor formula, then applies an activity multiplier to estimate total daily energy expenditure. From that maintenance number, it creates practical calorie targets for maintaining, losing, or gaining weight.
Activity Level Guide
Sedentary: little exercise or mostly desk-based days.
Lightly active: light workouts or sports one to three days per week.
Moderately active: moderate exercise three to five days per week.
Very active: hard exercise six to seven days per week.
Extra active: intense training, physical work, or two-a-day sessions.
Macro Split Used
The chart uses 50% carbohydrates, 20% protein, and 30% fats. This default split is a general planning estimate, not a medical diet prescription.
Medical Disclaimer
This calorie calculator is for informational and educational purposes only. It is not medical advice, diagnosis, or treatment. Speak with a qualified healthcare professional before making major changes to diet, exercise, medication, or weight-management plans.
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Calorie Calculator FAQs
Which formula does this calorie calculator use?+
It uses the Mifflin-St Jeor equation to estimate basal metabolic rate, then multiplies BMR by your selected activity level to estimate daily maintenance calories.
Are macro percentages adjustable?+
This tool uses a balanced default split of 50% carbohydrates, 20% protein, and 30% fats. Individual needs can vary by training style, medical context, and personal preference.
Can I use the extreme weight-loss target?+
The extreme target is shown for comparison, but aggressive calorie deficits can be hard to sustain and may not be appropriate. Consider professional guidance before making major diet changes.