Your daily calorie number,
in 30 seconds
BMR, target calories, BMI, and protein — all in one place.
Age
Enter a value between 10 and 100
Height
Enter a value between 100 and 230
Weight
Enter a value between 25 and 250
Enter a value between 0.5 and 50
Enter 1 to 12 months
Your Number · Daily Calorie Target
0kcal
Where your weight goes from here
Now
0kg
In 3 months
0kg
You're maintaining — no change on the scale, just protecting the shape you're in.
Estimate based on the international standard of 1kg of fat ≈ 7,700kcal. Real-world results fluctuate with water and muscle changes.
Where your target sits
When your target lands between BMR and TDEE, you're in the zone where weight comes off without starving.
BMR
0kcal
What your body burns just existing
TDEE
0kcal
Your full daily burn, activity included
BMI
0
Protein (daily)
0g
The minimum to keep muscle as the weight comes off
How to split your daily macros
- Protein g
- Carbs g
- Fat g
A sample split based on 1.4g/kg protein and 27% fat. Adjust to how your body responds.
The math takes 30 seconds. Sticking to it takes every night.
Knowing your number and living it are two different things.
Mealory keeps you on track with 3-second photo logging and mood tracking — no lectures, no guilt. And no ads in your logging flow.
How does this calorie calculator work?
It calculates your basal metabolic rate (BMR) using the Mifflin-St Jeor equation — the most rigorously validated formula in the research — then multiplies by your activity level to get your TDEE. From there, it sets your daily calorie target based on your goal: lose, maintain, or gain.
A systematic review of 18 studies (Frankenfield et al., Journal of the American Dietetic Association, 2005) found the Mifflin-St Jeor equation to be the most accurate predictor of resting metabolic rate in healthy adults, making it the formula recommended by the Academy of Nutrition and Dietetics.
What's a safe rate of weight loss?
Health authorities (CDC, NHS) recommend losing 0.5–1kg per week. A daily deficit of 300–500kcal gets you there. Cut harder than that and you lose muscle and water first, your metabolism slows, and you're more likely to gain it all back.
- As a general safety floor, don't go below 1,200kcal a day for women or 1,500kcal for men.
- While cutting, aim for 1.2–1.6g of protein per kg of body weight — it protects muscle and keeps you fuller.
- Sleep deprivation raises ghrelin, your hunger hormone. Sleeping well is part of the diet.
Frequently Asked Questions
What is BMR?
It's the minimum energy your body burns just to stay alive — even lying still. Eat below your BMR for too long and your body can shift into "starvation mode," which actually makes losing weight harder.
I'm eating my number. Why isn't the scale moving?
Calories alone rarely tell the whole story. Research shows the same calories eaten late at night increase hunger and reduce energy burn, and poor sleep and stress directly alter your appetite hormones. Log when you eat and how you're feeling — your pattern will show up.
Logging every meal sounds exhausting.
It is — that's why most people quit within three days. Instead of searching and typing, snap one photo and let AI do the analysis: logging drops to 3 seconds. And research suggests you don't need every meal — logging just the moments you tend to slip is enough to see your pattern.
This calculator provides estimates based on standard formulas and is not medical advice or a diagnosis. If you have a health condition or are pregnant or nursing, consult a healthcare professional. Individual metabolism varies with muscle mass, hormones, and other factors.