Calorie Calculator

Estimate daily calorie needs with BMR calculation, weight goals, and macronutrient breakdown. Auto-saves profiles for quick access.

Age

Years

Gender

Height

cm

(5'9")

Weight

kg

(154.3 lbs)

Activity Level

Multiplier for BMR calculation

Weight Goal

Calorie Results

BMR

–

Basal Metabolic Rate

Maintenance

–

Daily Calories

Target
–
Daily Calories

Weekly Goal

–

Weight Change

Macronutrient Breakdown

Protein

–%

– g

– kcal

Carbs

–%

– g

– kcal

Fat

–%

– g

– kcal

Saved Profiles

How it works & Nutrition Tips

Formula: Uses Mifflin-St Jeor equation for BMR:

Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) + 5

Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) - 161

Nutrition Tips:

Protein: 1.6-2.2 g/kg for muscle maintenance/growth
Carbs: 3-5 g/kg for active individuals
Fat: 0.8-1 g/kg for hormone function
Stay hydrated: 35 ml/kg body weight daily
Include fiber: 25-30g daily for digestive health

Note: This is an estimate. Consult healthcare professional for personalized advice.