Free Daily Calorie Calculator

Calculate your daily calorie target

Estimate your maintenance calories and daily targets for weight loss, weight gain, protein, carbohydrates, fat, and fiber.

Enter your details

Complete the form below to calculate an estimated daily calorie and macronutrient target.

Height in centimeters.
Weight in kilograms.
Your goal

Track your meals and calories more easily with Dietin

Scan food using your camera, estimate nutrition, record daily intake, and monitor your diet progress from one simple app.

▶ Download on Google Play

How the daily calorie calculator works

This calculator estimates your basal metabolic rate using the Mifflin-St Jeor equation. Your basal metabolic rate is the estimated number of calories your body uses at rest. The result is then multiplied by your activity level to estimate maintenance calories.

What are maintenance calories?

Maintenance calories are the estimated number of calories you need each day to maintain your current body weight. Eating below this amount may support weight loss, while eating above it may support weight gain.

How are macro targets calculated?

The calculator uses a general distribution of 25% protein, 50% carbohydrates, and 25% fat. Fiber is estimated at approximately 14 grams for every 1,000 calories.

Tips for using your calorie target

  • Track your average intake consistently rather than focusing on one individual day.
  • Review your progress after several weeks and adjust your target when necessary.
  • Prioritize balanced meals containing protein, carbohydrates, healthy fats, vegetables, and fiber.
  • Consult a qualified health professional when you have a medical condition or specific nutritional needs.