Calculate your calorie needs – your daily target in 30 seconds.
Enter sex, age, height, weight, activity and goal. The calculator instantly shows your BMR, TDEE, calorie target and the right split of protein, carbs and fat.
Enter your details – your result appears here in real time.
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Your values are carried straight into sign-up – nothing to type twice. In the app you simply photograph your meals and see how much of your daily target is left.
Free · 7 days of Premium on us · No subscription, no payment detailsFormula, factors and assumptions – explained openly.
The calculator uses established, peer-reviewed estimation equations. Every assumption is listed here so you can recalculate any result.
Key terms
- Basal metabolic rate (BMR)
- Basal metabolic rate is the energy your body uses per day at complete rest for breathing, heartbeat, organs and body temperature. For most people it makes up 60–70% of total expenditure.
- Activity energy
- Activity energy is the energy used on top of BMR for movement, work, exercise and digestion.
- Total daily energy expenditure (TDEE)
- TDEE is the sum of basal metabolic rate and activity energy – the calories you need per day to maintain your weight.
- PAL factor
- The PAL value (physical activity level) describes your average activity. BMR × PAL = TDEE.
- Calorie deficit
- A calorie deficit is the state in which you take in less energy than you use. Your body covers the difference from reserves – mainly body fat.
- Calorie surplus
- A calorie surplus means you take in more energy than you use. Combined with strength training, a moderate surplus supports muscle gain.
From BMR to daily target in four steps
- 1
Calculate BMR
Mifflin-St Jeor equation with weight, height, age and sex.
- 2
Multiply by the PAL factor
Gives your TDEE – your maintenance calories.
- 3
Apply a deficit or surplus
Weight loss: 7,700 kcal per kg ÷ 7 days × pace. Muscle gain: half of that as a surplus to keep fat gain low. Never below 1,200 kcal.
- 4
Split the macros
Protein per kg reference weight, fat as a share of energy, carbs as the rest.
Mifflin-St Jeor equation for BMR
- Men: 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) + 5
- Women: 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) − 161
- Diverse: midpoint of both constants (− 78)
Activity factors (PAL)
| Activity | Description | Factor |
|---|---|---|
| Low | Mostly sitting | 1.2 |
| Light | On your feet a lot | 1.375 |
| Moderate | Physically active | 1.55 |
| High | Very active or physical work | 1.725 |
How we split the macros
- Protein: 2.0 g/kg when losing weight (protects muscle), 1.6 g/kg when maintaining, 1.8 g/kg when building muscle. Above a BMI of 25 we use the weight at BMI 25.
- Fat: 30% of energy when losing or maintaining, 25% when building muscle.
- Carbs: the remaining energy (1 g = 4 kcal).
Worked example
Woman, 35 years, 168 cm, 68 kg, lightly active: BMR = 10 × 68 + 6.25 × 168 − 5 × 35 − 161 = 1,394 kcal. TDEE = 1,394 × 1.375 ≈ 1,917 kcal. Goal “lose 0.5 kg per week”: 1,917 − 550 ≈ 1,370 kcal per day.
Sources
- Mifflin MD, St Jeor ST et al. (1990): A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition 51(2): 241–247.
- German Nutrition Society (DGE): reference values for energy intake and PAL values.
- Max Rubner-Institut: German Nutrient Database (Bundeslebensmittelschlüssel, BLS) – the nutrient source behind the FoodScope photo check.
The calculator provides estimates for healthy adults and does not replace medical advice. If you are pregnant, breastfeeding, have an eating disorder or a medical condition, talk to a doctor or registered dietitian first.
Last reviewed: October 2026
Frequently asked questions about calorie needs
01How do I calculate my calorie needs?
First calculate your basal metabolic rate with the Mifflin-St Jeor equation, then multiply it by your activity factor (PAL). That gives your TDEE – the calories that keep your weight stable. To lose weight or build muscle, subtract a deficit or add a surplus. The calculator above does every step automatically.
02What is the difference between BMR and TDEE?
BMR is the energy you use at complete rest. Activity energy for movement, work, exercise and digestion comes on top. Together they make up your TDEE, i.e. your daily calorie needs.
03How big should my calorie deficit be to lose weight?
A moderate deficit of about 300 to 550 kcal per day works well, which equals 0.25 to 0.5 kg of weight loss per week. Larger deficits are possible short term but make satiety, performance and consistency harder.
04How do I avoid the yo-yo effect?
The yo-yo effect usually comes from deficits that are too large and a return to old habits. A moderate pace, enough protein, strength training and a maintenance phase after losing weight – eating at your TDEE again – all help.
05How much protein do I need?
For healthy adults, the German Nutrition Society (DGE) recommends 0.8 g of protein per kg of body weight (1.0 g from age 65). People losing weight or building muscle benefit from 1.6 to 2.2 g per kg in studies. The calculator uses 1.6 to 2.0 g per kg of reference weight depending on your goal.
06How accurate is a calorie calculator?
The Mifflin-St Jeor equation is considered one of the most accurate estimates of BMR, but for most people it is only accurate to within about ±10% of the measured value. Use the result as a starting point and adjust it after two to three weeks based on how your weight changes.
07How do I stick to my calorie target in everyday life?
The easiest way is to log your meals consistently. With FoodScope you photograph your plate, the app recognizes ingredients and portion and subtracts the calories from your daily target – no weighing or typing.
From daily target to your first entry.
You now know your calorie needs. FoodScope keeps calories and macros in view in everyday life – by photo, barcode or text.
