Calorie Needs Calculator
Calculate your basal metabolic rate and your total daily energy needs — the calorie amount at which you maintain your weight.
Basal metabolic rate
1,427 kcal/day
Total daily needs (maintenance)
1,962 kcal/day
Example macro split at maintenance calories (20 % protein, 30 % fat, 50 % carbohydrates):
- Protein: 98 g
- Fat: 65 g
- Carbohydrates: 245 g
How it's calculated
Basal metabolic rate via the Mifflin-St Jeor formula, total needs via common activity factors (PAL 1.2–1.9). The macro split is a neutral calculation example, not dietary advice.
All results are general reference values and are no substitute for medical advice, diagnosis or treatment. If you have health concerns or are unsure, please talk to your doctor.
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