Calorie.day logo

calorie.day

Gender
Formula
Mifflin-St Jeor
Biometrics
Age
yrs
Height
cm
Weight
kg
Activity Level
Daily Maintenance
2,705 kcal / day (11,318 kJ)
BMR: 1,745 kcal
Macros
Protein:
203g 30%
Carbs:
237g 35%
Fat:
105g 35%

Ideal Weight

Estimated: 70 - 74 kg

Your ideal body weight is estimated between 70-74 kg based on clinical formulas. Athletes and lifters with muscle mass will naturally exceed these baselines.

G.J. Hamwi (1964) 74 kg
B.J. Devine (1974) 72 kg
J.D. Robinson (1983) 70 kg
D.R. Miller (1983) 70 kg

BMI Score

Calculated: 24.1

Your BMI is 24.1, which classifies your body mass index as Normal Weight.

< 18.5 Underweight
18.5 – 24.9 Normal Weight
25.0 – 29.9 Overweight
30.0+ Obese

Quick Guide: How Many Calories Should I Eat a Day?

To find out how many calories you should eat a day, the first step is calculating your Total Daily Energy Expenditure (TDEE) using the free calorie calculator above. Depending on your goal:

Lose Fat Deficit: -500 kcal/day
Sustainable fat loss of ~1 lb (0.45 kg) per week while preserving lean muscle mass.
Maintain Weight Intake = Maintenance
Keeps your current body weight stable while ensuring optimal energy and hormone balance.
Build Muscle Surplus: +300 to +500 kcal
Provides the surplus energy needed for progressive overload and muscular hypertrophy.

Frequently Asked Questions

How many calories should I eat a day?
To find out how many calories you should eat a day, enter your age, height, weight, and activity level in the calculator above. The maintenance calories (TDEE) will keep your weight constant. To lose weight, eat 500 calories below maintenance daily. To gain muscle, eat 300 to 500 calories above maintenance.
Is this calorie calculator free?
Yes, Calorie.day is a 100% free calorie calculator. There are zero ads, no sign-ups, no hidden subscriptions, and no paywalls. All mathematical calculations happen entirely and privately in your browser.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a 24-hour period. It includes your Basal Metabolic Rate (BMR)—the calories needed to keep you alive—plus the energy you burn through daily movement, exercise, and digesting food.
How many calories should I eat to lose weight?
To lose weight, you need to eat fewer calories than your TDEE. A standard, sustainable deficit is 500 calories per day below your maintenance. This generally results in about 1 pound (0.45 kg) of fat loss per week.
Why do I need to calculate my macros?
Calories dictate how much weight you lose or gain, but macronutrients (protein, carbs, and fats) dictate the composition of that weight. Hitting a high protein target ensures you retain muscle mass while losing fat, while carbs and fats regulate your energy levels and hormones.
What is the difference between Mifflin-St Jeor and the Tinsley equation?
The Mifflin-St Jeor equation is the global standard for estimating resting metabolic rate for the general population. However, recent sports science studies show standard formulas underestimate the metabolic rate of lean, resistance-trained athletes. If you lift weights 4-6 days a week, the Tinsley (2018) equation provides a much more accurate baseline.
Can I calculate kilojoules (kJ) per day?
Yes! 1 calorie (kcal) equals 4.184 kilojoules (kJ). Calorie.day calculates both calories and kilojoules simultaneously. For example, a maintenance intake of 2,705 kcal corresponds to approximately 11,318 kJ per day.
How many calories equal 1 kg or 1 lb of body weight?
In nutritional science, 1 kilogram of body fat contains approximately 7,700 kcal, and 1 pound contains roughly 3,500 kcal. This means 1,000 calories equals approximately 0.13 kg (130 grams) of fat, and 200 calories equals about 0.026 kg (26 grams). A 500 kcal daily deficit leads to losing about 1 lb (0.45 kg) per week or 1 kg every 15 days.
Plan copied to clipboard!