CALE

Same math as the CALE app

Free calorie calculator

Estimate your daily calorie target, BMI, and a simple macro split. These numbers are a starting point, not medical advice. Download CALE when you want to log meals against the target.

Daily calorie target

Mifflin–St Jeor BMR, activity multiplier, then a modest deficit or surplus if you choose a weight goal.

Gender
Weight
Height
Goal
Daily maintenance target
2,556
kcal / day
BMR 1,649 kcal
Maintenance (TDEE) 2,556 kcal
Daily change Hold steady
Est. weekly change —

Daily target will not go below 1,500 kcal (male) or 1,200 kcal (female).

Track this target in CALE

BMI calculator

Body mass index from the same height and weight you entered above. BMI is a rough screen, not a diagnosis.

BMI
22.9
Healthy range

Macro calculator

Split your daily calorie target into protein, carbs, and fat. These are common starting ratios, not a prescription.

Based on 2,588 kcal

Protein 194 g · 776 kcal
Carbs 259 g · 1,035 kcal
Fat 86 g · 776 kcal

How these numbers are calculated

BMR and TDEE

BMR uses Mifflin–St Jeor: 10 × weight(kg) + 6.25 × height(cm) − 5 × age, plus 5 for men or minus 161 for women. Maintenance calories (TDEE) multiply BMR by activity: 1.2 sedentary, 1.375 lightly active, 1.55 moderately active, 1.725 very active, 1.9 extra active.

Weight-loss and gain targets

CALE estimates a modest weekly change from the gap to your goal weight, then converts that to a daily calorie adjustment using about 7,700 kcal per kilogram. Maintain uses your TDEE with no adjustment.