EN
EN RU ไท
Download Free
Free · no sign-up

Calorie calculator
and daily macros

Enter your age, height, weight and activity — get your daily calories and how much protein, fat and carbs to eat to lose weight, keep it or build muscle.

Units
Sex
years
cm
kg
ft
in
lb
Activity
Goal

How the calculator works

First, your basal metabolic rate (BMR) — the energy your body burns at rest — is calculated with the Mifflin–St Jeor equation: 10 × weight (kg) + 6.25 × height (cm) − 5 × age, plus 5 for men or minus 161 for women.

BMR is multiplied by your activity factor — from 1.2 for a sedentary lifestyle to 1.9 for daily intense training. The result is your maintenance calories (TDEE): eat this much and your weight stays the same.

For weight loss we subtract 250 kcal, for muscle gain we add 250. A gentle step is easier to keep for months: no hunger, no crash, muscle is preserved. The range shows how far you can go either way without losing the effect.

The calculation is an estimate for healthy adults. If you have a medical condition, are pregnant or breastfeeding, consult your doctor.

Questions

Calories and macros — in plain words

How many calories should I eat per day?
It depends on your sex, age, height, weight and how active you are. Most women land between 1,600 and 2,400 kcal, most men between 2,000 and 3,000. Enter your numbers above to get a personal figure rather than an average.
What are BMR and TDEE?
BMR (basal metabolic rate) is what your body burns at complete rest: breathing, heartbeat, temperature. TDEE (total daily energy expenditure) is BMR plus everything you do during the day — walking, work, workouts. TDEE is your maintenance level.
How accurate is the calculator?
Mifflin–St Jeor is considered the most accurate equation for most people, but any formula gives an estimate within about ±10%. Use the result as a starting point: weigh yourself for 2–3 weeks and adjust by 100–200 kcal if the weight moves differently than planned.
How fast will I lose weight with this deficit?
A 250 kcal daily deficit is roughly 1 kg per month. It sounds slow, but it is a pace you can hold without hunger and breakdowns — and the weight doesn't come back. If you want faster, stay within the comfortable range shown under the result.
How are protein, fat and carbs calculated?
Your daily calories are split the same way as in the MealUp app: 51.7% comes from carbs, 25.8% from fat and 22.5% from protein. Then calories are converted to grams: 4 kcal per gram of protein and carbs, 9 kcal per gram of fat.
How do I actually stick to these numbers?
You need to know what you eat. Counting by hand is tedious, so most people quit within a week. In MealUp you just take a photo of your food — the app counts calories and macros and shows how much is left for today.

You know your numbers.
Let the app keep track.

Photo of the plate → calories and macros in seconds. No scales, no tables.

Try MealUp free
Works in the browser and on Android
Download from Google Play
Goal How to lose weight without diets Goal How to build muscle without getting fat