Calorie Intake Calculator

Your details

Used in the Mifflin-St Jeor formula. Select the sex that best matches your physiology.
Adult cut-offs apply from about age 15 upward.
years
Your current body weight.
kg
Your standing height.
cm
Pick the level that best describes your total daily movement, including work and sport.
Your calorie target is your TDEE plus or minus the offset shown.
Daily calorie targetModerate calorie
2,556kcal/day

Your TDEE adjusted for your chosen goal

Maintenance calories (TDEE)2,556kcal/day
Basal Metabolic Rate1,649kcal/day
Protein target192g/day
Fat target85g/day
Carbohydrate target256g/day
Protein kcal767
Fat kcal767
Carbs kcal1,022

Your daily calorie target for weight maintenance is 2,556 kcal.

  • Your BMR is 1,649 kcal, the calories your body burns at rest, before any activity is counted.
  • Your TDEE (maintenance calories) is 2,556 kcal/day at your current activity level.
  • Your weight maintenance target of 2,556 kcal is exactly at your maintenance level.

Next stepTrack your weight weekly. If you are not seeing the expected change after 2-3 weeks, adjust your intake by 100-200 kcal and reassess.

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