Your daily calorie target depends on your metabolism, activity level, and fitness goal. A practical way to estimate this is to start with BMR and then apply an activity multiplier.

Step 1: Calculate BMR

BMR (Basal Metabolic Rate) is the calories your body needs at complete rest to maintain basic functions.

Common formulas include Mifflin-St Jeor:

  • Men: 10W + 6.25H - 5A + 5
  • Women: 10W + 6.25H - 5A - 161

Where W is weight in kg, H is height in cm, and A is age.

Step 2: Calculate TDEE

Multiply BMR by activity factor to get TDEE (Total Daily Energy Expenditure):

  • Sedentary: 1.2
  • Lightly active: 1.375
  • Moderately active: 1.55
  • Very active: 1.725

Step 3: Set Calories by Goal

  • Weight loss: TDEE - 300 to 500 calories
  • Maintenance: Around TDEE
  • Muscle gain: TDEE + 200 to 400 calories

Avoid extreme deficits because they can affect recovery, hormones, and consistency.

Macro Split Basics

For most people:

  • Protein: 1.6 to 2.2 g per kg body weight
  • Fat: 20 to 35% of calories
  • Carbs: Remaining calories

Use Our Calorie Tools

Plan your nutrition with the Calorie Calculator and Macro Calculator.