Estimate your baseline
Your age, height, weight, and equation sex estimate your basal metabolic rate (BMR)—the energy your body uses at rest.
Find your daily calorie target
Get a personalized starting estimate for weight loss, maintenance, or muscle gain. Change any detail and your result updates instantly.
Built on the Mifflin–St Jeor equationWe estimate BMR, apply an activity multiplier, then adjust for your goal.See the method ↓Meal planning tool
Turn your target into a daily plan
Adjust how calories and macros are distributed. Every meal updates instantly from your 2,425 calorie target.
Daily target2,425kcal
Calories by meal
Always totals 100%Daily macros
Always totals 100%Fiber target34 g
| Meal | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Breakfast | 606 kcal | 38 g | 68 g | 20 g | 7 g |
| Lunch | 727 kcal | 45 g | 82 g | 24 g | 10 g |
| Dinner | 728 kcal | 45 g | 82 g | 24 g | 10 g |
| Snacks | 364 kcal | 23 g | 41 g | 12 g | 7 g |
Drag a divider or use the exact percentage inputs. Adjustments always remain at 100%. Fiber uses BitePad's standard meal distribution.
A recommended tool for daily calorie tracking.
BitePad is built for fast, focused food logging. Describe what you ate, review the estimate, and track it against your daily target—without navigating through features you don't need.
- Log meals by voice in seconds
- Review calories and macros before saving
- Stay focused on your daily target
- No clutter or complicated workflows
Your calculated plan stays on this page. Add the same target in BitePad after installing.Simple, transparent math
How this calorie calculator works
Factor in activity
We multiply your BMR by an activity factor to estimate total daily energy expenditure, often called TDEE or maintenance calories.
Match your goal
We suggest a moderate 10% adjustment for weight loss or muscle gain. You can fine-tune it from 0–20%, while maintenance stays at your estimated TDEE.
Understanding your number
What is a good daily calorie target?
There is no single ideal calorie intake for everyone. Your body size, age, activity, and goal all influence how much energy you use. A calculator gives you a useful starting point—not a permanent rule.
Calories for weight loss
Weight loss generally requires eating fewer calories than you burn. This calculator starts with a gentle 10% deficit and lets you adjust it up to 20%. Track your trend for a few weeks and make changes gradually.
Calories for maintenance
Your maintenance calories are an estimate of the energy you use across a typical day. If body weight is broadly stable over time, your average intake is likely close to maintenance.
Calories for muscle gain
Building muscle benefits from resistance training, adequate protein, and enough energy. The suggested 10% surplus can be adjusted to match your approach without pushing calories unnecessarily high.
Remember: Sleep, stress, medications, health conditions, and daily movement can all affect energy needs. Speak with a qualified clinician or dietitian for individual medical guidance.
Common questions
Calorie calculator FAQ
How accurate is a calorie calculator?
It is an informed estimate. Equations predict energy needs from population averages, while metabolism and daily movement vary by person. Use the result as a starting target and watch your real-world trend.
What is the Mifflin–St Jeor equation?
It is a widely used formula that estimates basal metabolic rate from age, height, weight, and sex used by the equation. We then apply an activity multiplier to estimate maintenance calories.
Should I eat my BMR calories?
BMR is the energy your body is estimated to use at complete rest, not your daily calorie target. Your daily needs are generally higher because they include movement, exercise, and digestion.
How often should I recalculate?
Recalculate after a meaningful change in weight, activity, or goal. Otherwise, use a consistent target for a few weeks before making small adjustments based on your trend.
Ready when you are
Make your target useful.
Take the next step with simple meal logging in BitePad.