Free Nutrition Tool

🍎 Calorie Calculator 2026 — Find Your Daily Calorie Needs

Calculate your exact daily calorie requirements using the Mifflin-St Jeor equation — the most accurate method endorsed by dietitians. Get personalized macros for your goal.

Enter Your Details

Biological Sex

Age (years)

Height (cm)

Weight (kg)

Activity Level

Your Goal

How Is This Calculated?

This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating Basal Metabolic Rate (BMR) by the Academy of Nutrition and Dietetics. Your BMR is then multiplied by your activity factor (TDEE). Goal adjustments follow standard clinical recommendations: a 500 calorie daily deficit for safe weight loss (~0.5kg/week), or a 300 calorie surplus for lean muscle gain.

⚠️ These calculations are estimates. Individual metabolism varies. Consult a registered dietitian for a personalized nutrition plan.