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Calorie calculator: daily calories, deficit and macros
Estimate your calories for maintenance, weight gain or weight loss. Adjust your goal and your protein, carbohydrate and fat distribution.
Free, with no signup required. Your results update as you enter your details.
On your feet most of the day, carrying loads, construction, delivery, care work… Moves your activity level up one step.
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With SSC, create meal plans, set goals for your clients and track their progress in one place.
How does this calculator work?
The calculator uses a Harris-Benedict equation to estimate your basal metabolic rate from your sex, weight, height and age. An activity factor then estimates your daily maintenance calorie needs.
Weight gain and weight loss targets use the surplus and deficit percentages you choose. Calories are then divided between protein, carbohydrates and fat according to your selected proportions, which must add up to 100%.
These results are estimates for adults. Your actual needs may vary and should be adjusted to your progress and personal circumstances.
The Harris-Benedict formula
Your basal metabolic rate (BMR) is the number of calories your body burns at rest. The calculator uses the revised Harris-Benedict equation:
- Men: BMR = 66.5 + (13.75 × weight in kg) + (5.003 × height in cm) − (6.75 × age)
- Women: BMR = 655.1 + (9.563 × weight in kg) + (1.850 × height in cm) − (4.676 × age)
This BMR is then multiplied by an activity factor to get your total daily energy expenditure (TDEE), which is your maintenance calories.
Which activity level should I choose?
The factor depends on your daily routine and how many training sessions you do per week. When in doubt, pick the lower level: most people overestimate their activity.
| Activity level | Factor |
|---|---|
| Sedentary | × 1.2 |
| Lightly active (1-3 sessions/week) | × 1.375 |
| Moderately active (3-5 sessions/week) | × 1.55 |
| Very active (6-7 sessions/week) | × 1.725 |
| Extremely active (2x/day) | × 1.9 |
A physical or manual job (on your feet most of the day, carrying loads, construction, delivery, care work) raises daily expenditure significantly, while the levels above are mostly designed around training sessions. Tick “Physical or manual job”: the calculation applies the next step of the scale, capped at × 1.9, because “Extremely active” already includes physical work.
Source for the factors: FAO/WHO/UNU, Human energy requirements, 2001 expert consultation
Frequently asked questions
What is the difference between BMR and TDEE?
Basal metabolic rate (BMR) is the energy your body uses at rest to keep working (breathing, circulation, body temperature). Total daily energy expenditure (TDEE) adds physical activity and digestion: these are your maintenance calories, the amount that keeps your weight stable.
How do I calculate my maintenance calories?
Maintenance calories are your total daily energy expenditure: basal metabolic rate × activity factor. For a 70 kg, 175 cm, 30-year-old man with moderate activity (× 1.55), that is roughly 1,700 kcal of BMR and 2,640 kcal of maintenance. The calculator shows both values as soon as your profile is filled in.
How many calories should I eat to lose weight?
A deficit of 10 to 20% below your maintenance calories is usually enough to lose weight gradually while preserving muscle mass. The calculator applies the percentage you choose (10% by default). Avoid deficits above 25% without professional supervision.
How many calories should I eat to gain muscle?
A surplus of 5 to 15% above maintenance supports muscle gain while limiting fat gain. If your weight has not moved after two to three weeks, add 100 to 200 kcal.
Which macronutrient split should I use?
By default the calculator suggests 30% protein, 40% carbohydrates and 30% fat. For athletes, aim for 1.6 to 2.2 g of protein per kg of body weight, keep fat at 20% or more and adjust carbohydrates to your training volume. The percentages can be changed freely as long as they add up to 100%.
How accurate are the results?
This is a statistical estimate for healthy adults: the gap with your actual expenditure can reach 10 to 15%. Weigh yourself once a week under the same conditions and adjust by 100 to 200 kcal if your weight is not moving in the desired direction. The calculator is not suitable for children, pregnant women or people under medical care: ask a healthcare professional.
I'm a coach: how can I use these results with my clients?
In SSC, the same calculator pre-fills your clients' data (sex, age, height, weight) and applies calorie targets and macros directly to their meal plan. You then follow their food log and check-ups in the same place.