Calorie calculator
Your estimated daily need — as an honest range, because no formula knows your metabolism to the gram.
Sex
Age30 yrs
Height168 cm
Weight65 kg
Activity level
Goal
Estimated need · Maintenance
1,980–2,280kcal/day
≈ 2,130 kcal · ±7 %
Basal metabolism1,430 kcal
Total expenditure (TDEE)2,130 kcal
Indicative split
Protein
117 g
Carbs
235 g
Fat
59 g
Indicative estimate (Mifflin-St Jeor). Your real metabolism varies — follow your trend over 2–3 weeks and adjust.
Why a range, not an exact number?
1
No formula is exact. Mifflin-St Jeor estimates your metabolism from population averages — yours can differ by 5 to 10%. A round number would hide that margin.
2
What matters is the trend. Aim for the middle of the range for 2–3 weeks, watch your weight evolve, then adjust. That's more reliable than any single calculation.
3
Honesty prevents dropout. No false control, no guilt when the number "doesn't add up". Just a realistic target you can stick to.
By Can Ozmen, founder of Volumeal · Updated July 3, 2026 · Method & sources