Free calculator
Calorie calculator: your daily calories and macros
Enter your sex, age, height, weight and activity — your numbers update instantly. Same formulas as in the nodiet.ai app.
How your goal is calculated
1. Basal metabolic rate
How many calories your body burns at rest. With the Mifflin–St Jeor equation:
- Men: 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
- Women: 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
The Harris–Benedict equation gives slightly higher numbers: for men 88.362 + 13.397 × weight + 4.799 × height − 5.677 × age, for women 447.593 + 9.247 × weight + 3.098 × height − 4.33 × age.
2. Activity factor
Your BMR is multiplied by an activity factor to get total daily energy expenditure (TDEE).
Activity Factor Minimal 1.2 Light 1.375 Moderate 1.55 High 1.725 Very high 1.9 3. Goal adjustment
To lose weight the goal drops by 15%; to gain weight or build muscle it rises by 15%; to maintain it stays the same.
4. Macro split
Calories are split between protein, fat and carbs depending on your goal and converted to grams: 1 g of protein or carbs has 4 kcal, 1 g of fat has 9 kcal.
Goal Calories Protein Fat Carbs Lose weight −15% 27% 28% 45% Maintain weight 0% 22% 28% 50% Gain weight +15% 18% 27% 55% Build muscle +15% 30% 28% 42%
You know your goal. Now track what you eat
With nodiet.ai, a photo of your plate is enough — the app counts the macros and compares them with your goal.
This calculation is for reference only and is not a substitute for medical advice.
Calorie goal questions
How many calories a day do I need to lose weight?
Enough for a moderate deficit: the calculator subtracts 15% from your total daily energy expenditure. For example, a 30-year-old woman who is 165 cm tall, weighs 65 kg and exercises 3–5 times a week needs about 1,805 kcal a day to lose weight.
Which formula is more accurate?
For most adults the Mifflin–St Jeor equation is more accurate and is recommended as the default, while Harris–Benedict tends to overestimate. Both are estimates — adjust based on how your weight changes over 2–4 weeks.
What is a calorie deficit?
Eating fewer calories a day than you burn. Your body covers the gap from its reserves, and weight goes down gradually. A moderate 10–20% deficit is easier to stick to than strict restrictions.
How do I calculate macros?
Split your calorie goal into shares and convert them to grams. To lose weight, the calculator uses 27% of calories for protein, 28% for fat and 45% for carbs; 1 g of protein or carbs has 4 kcal, 1 g of fat has 9 kcal.
Who is this calculator not for?
Pregnant or breastfeeding women, teenagers, athletes with a lot of muscle mass and people with medical conditions that require a prescribed diet. In those cases, work out your needs with a specialist.