to maintain
Suggested macros to maintain
balanced splitProtein is set to about 1.8 g per kg of body weight; the rest of your calories are split between carbs and fat. Adjust to taste — total calories matter most.
How the calorie calculator works
Your result is built in two steps. First we estimate your Basal Metabolic Rate (BMR) — the energy your body burns at complete rest just to keep you alive — using the Mifflin–St Jeor equation, the formula most dietitians consider the most accurate for the general population:
BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + s
s = +5 for men, −161 for women
Then we multiply your BMR by an activity factor (from 1.2 for sedentary up to 1.9 for very active) to get your Total Daily Energy Expenditure (TDEE) — the calories you burn across a normal day. Eat at your TDEE to hold your weight, below it to lose, above it to gain.
Losing or gaining weight
Weight change comes down to energy balance. Roughly 3,500 calories equals about one pound (0.45 kg) of body fat, so:
- A 500-calorie daily deficit leads to about 1 lb (0.45 kg) of fat loss per week — a sustainable pace for most people.
- A 250-calorie deficit is gentler at roughly half a pound per week, and is easier to stick with long-term.
- A 300–500-calorie surplus supports lean muscle gain when paired with strength training and enough protein.
Avoid very aggressive deficits. Dropping below about 1,200 kcal a day (women) or 1,500 kcal (men) makes it hard to get enough nutrients and often backfires. Slow and steady wins.
Check your BMI too
Pair your calorie target with a quick body-mass-index check to see where your weight sits on the healthy scale.
Open the BMI CalculatorCommon questions
How many calories should I eat a day?
It depends on your age, sex, size and activity. Most adults land between 1,600 and 3,000 kcal. The calculator above gives your personal maintenance figure and targets for losing or gaining.
What is TDEE?
Total Daily Energy Expenditure — all the calories your body burns in a day, resting metabolism plus movement. Eat at your TDEE and your weight stays put.
How many calories to lose 1 pound a week?
About a 500-calorie daily deficit, since a pound of fat is roughly 3,500 calories. A 250-calorie deficit gives a gentler half-pound per week.
How much protein should I eat?
When active or dieting, aim for 1.6–2.2 g of protein per kg of body weight to protect muscle. The macro breakdown above suggests an amount in that range.