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Calorie Calculator: Daily Calories and Macros
Estimate how many calories you burn each day, set a deficit or surplus for your goal, and get starting protein, fat and carbohydrate targets in one result.
How the calorie calculator works
It runs in two steps. First it estimates resting energy (BMR) with the Mifflin-St Jeor equation, then multiplies by an activity factor to estimate total daily energy expenditure (TDEE), the calories that keep your weight steady. Your goal then shifts that number up or down by a percentage.
Men: BMR = 10 × kg + 6.25 × cm − 5 × age + 5Women: BMR = 10 × kg + 6.25 × cm − 5 × age − 161
Worked example: a 30-year-old woman, 165 cm, 65 kg, lightly active. BMR = 650 + 1,031.25 − 150 − 161 = 1,370 kcal. TDEE = 1,370 × 1.375 = about 1,884 kcal. A 15% deficit gives about 1,600 kcal/day.
Pick the right activity level
| Level | Multiplier | Typical person |
|---|---|---|
| Sedentary | 1.2 | Desk job, under 5,000 steps a day |
| Light | 1.375 | Exercise 1 to 3 days a week |
| Moderate | 1.55 | Exercise 3 to 5 days a week |
| Very active | 1.725 | Hard training 6 to 7 days a week |
| Extra active | 1.9 | Physical job plus daily training |
Common mistake: choosing a level based on your best week. If you are unsure, pick the lower one, then adjust using your own weight trend.
Setting a goal safely
- Fat loss: a 10% to 20% deficit is easier to sustain than a crash diet.
- Muscle gain: a 5% to 10% surplus plus strength training limits unwanted fat gain.
- Commonly cited minimums without medical supervision are about 1,200 kcal/day for women and 1,500 kcal/day for men. Your safe floor may be higher.
- Not suitable for pregnancy, breastfeeding, under-18s, an eating-disorder history or conditions such as diabetes without professional advice.
Macros: what the numbers mean
Protein and carbohydrate provide about 4 kcal per gram, fat about 9 kcal per gram. The starting split here uses roughly 1.6 g of protein per kg of body weight (capped at 35% of calories), about 27% of calories from fat, and the rest from carbohydrate. These sit inside the National Academies ranges of 10 to 35% protein, 20 to 35% fat and 45 to 65% carbohydrate. Adjust for your preferences, your training and any medical advice.
How to adjust after two weeks
This is the step most calculators skip. Weigh yourself each morning, average the readings, and compare week 1 with week 2.
| 14-day average weight change | If your goal is loss | If your goal is gain |
|---|---|---|
| Moving the right way at a steady pace | No change | No change |
| Flat | Cut 100 to 200 kcal or add 2,000 steps a day | Add 100 to 200 kcal |
| Moving the wrong way | Check logging accuracy first, then cut 150 to 250 kcal | Check logging first, then add 150 to 250 kcal |
| Too fast | Add 100 to 200 kcal to protect muscle | Cut 100 to 200 kcal to limit fat gain |
Calories in common South Asian foods (approximate)
Home recipes vary widely, so treat these as ballpark figures and check packaged labels or USDA FoodData Central for specifics. Oil and ghee are the biggest swing factors.
| Food | Typical serving | Approx. kcal |
|---|---|---|
| Roti / chapati (no ghee) | 1 medium (about 40 g) | 100 to 120 |
| Plain paratha | 1 medium | 250 to 300 |
| Boiled white rice | 1 cup cooked | about 205 |
| Daal (lentils, light tadka) | 1 cup cooked | 180 to 250 |
| Chicken karahi | 1 cup serving | 250 to 350 |
| Chicken biryani | 1 plate (about 350 g) | 500 to 650 |
| Fried samosa | 1 piece | 220 to 280 |
| Chai with milk and 1 tsp sugar | 1 cup | 60 to 90 |
| Sweet lassi | 250 ml glass | 150 to 220 |
| Fried egg | 1 large | about 90 |
Limitations
- Equations estimate averages; individual energy use commonly differs by about 10%.
- Muscle mass, hormones, medication, sleep and illness all change needs.
- Wearable calorie-burn numbers can be inaccurate, so do not add them on top of the activity multiplier.
- The rule of thumb that 7,700 kcal equals 1 kg of fat is approximate, and loss slows as weight drops.
Medical disclaimer: This tool is for education and general planning. It is not medical advice and does not diagnose any condition. If you are pregnant, under 18, have an eating-disorder history or a medical condition, speak to a doctor or registered dietitian before changing your diet or exercise.
Frequently asked questions
How many calories should I eat to lose weight?
Find your maintenance calories and subtract about 10% to 20%, staying above the minimum for your situation. The calculator does this for you.
Which formula does this calculator use?
Mifflin-St Jeor for resting energy, multiplied by a standard activity factor. See the BMR calculator to compare formulas.
Should I eat back exercise calories?
Not if your activity level already reflects your training. Adding them again double-counts.
Why is my weight not changing?
The most common reasons are under-logged food and drinks, an over-optimistic activity level, and judging progress over days instead of two-week averages.
Is it safe to eat 1,200 calories?
It is a commonly cited minimum for women without supervision, and it is too low for many people. Speak to a doctor or dietitian before eating at or below it.
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References and sources
- Mifflin MD, St Jeor ST, et al. (1990). A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr 51:241-247. Link
- National Academies (2005). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Acceptable Macronutrient Distribution Ranges).
- Jäger R, et al. (2017). International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr 14:20.
- USDA FoodData Central: reference nutrient database for checking food energy values. Link