Daily calorie calculator
Find out in seconds how many calories you need per day to lose fat, maintain or build muscle. We compute your basal metabolism and total expenditure (TDEE) with the Mifflin-St Jeor formula and give you a realistic target plus a macro split.
Your daily calories
2133 kcal/day
135g
Protein
266g
Carbs
59g
Fat
Renzy calculates this for you and then TRACKS it: photograph your food and see what’s left each day.
Estimate based on the Mifflin-St Jeor formula. Guidance, not medical advice.
How are your calories calculated?
We estimate your basal metabolic rate (BMR) with the Mifflin-St Jeor formula, multiply by your activity level to get your total daily energy expenditure (TDEE = maintenance), then adjust for your goal: about −500 kcal to lose fat (~0.5 kg/week) or +275 kcal to gain lean mass. Macros: protein by body weight, 25% fat, carbs the rest.
FAQ
How many calories should I eat a day?
It depends on your sex, age, height, weight, activity and goal — there is no universal number. The calculator estimates YOUR personalised figure.
How many calories to lose weight?
Subtract about 500 kcal from your maintenance (TDEE) to lose ~0.5 kg per week — a healthy, sustainable pace. The calculator applies this when you pick "lose fat", with a safety floor.
What are maintenance calories (TDEE)?
The total calories you burn per day (basal metabolism + movement + exercise). Eating around your TDEE maintains your weight.
Is this calculator accurate?
It is a solid estimate, but no formula is 100% exact. Use it as a starting point and adjust by 100-200 kcal if you do not see the expected change in 2-3 weeks.