Discover your daily calorie needs in seconds. Personalized, science-backed recommendations to help you reach your goals.
Little or no exercise
Exercise 1-3 days/week
Exercise 3-5 days/week
Exercise 6-7 days/week
Physical job or training twice/day
Fill out the form and click calculate to see your personalized daily calorie target and macro breakdown.
Our calculator uses the Mifflin-St Jeor equation, one of the most researched and accurate methods for estimating your daily energy needs. This formula takes into account your age, sex, height, weight, and activity level to give you a personalized calorie target.
The equation first calculates your Basal Metabolic Rate (BMR)—the calories your body burns at rest—then multiplies it by your activity factor to account for the extra calories you burn through exercise and daily movement.
Once you have your daily target, we break down a balanced macro ratio: protein to build and maintain muscle, carbs for energy, and healthy fats for hormones and nutrient absorption. Use these numbers as your starting point and adjust based on how you feel and your progress over a few weeks.
Whether you're looking to feel stronger, more energetic, or simply more confident in your body, knowing your daily energy needs is the first step. Tracking calories isn't about restriction or guilt—it's about understanding your body and making choices that align with your goals.
With CapyCal, we make it easy and enjoyable. No counting, no stress. Just simple, smart tracking that feels natural. Feel good. Not guilty.
Meet Capy!
This calculator gives you a starting point — but CapyCal makes the rest effortless. Just snap a photo of your meal and our AI handles the tracking for you. No manual searching, no tedious data entry. Capy, your friendly wellness buddy, keeps you motivated with encouragement (never judgment).
Free on iOS
TDEE stands for Total Daily Energy Expenditure—it's the total number of calories your body burns each day. Knowing your TDEE helps you eat the right amount to reach your goals, whether that's losing weight, maintaining, or building muscle.
The Mifflin-St Jeor equation is one of the most researched and accurate methods for calculating daily energy needs. It accounts for your age, sex, height, weight, and activity level to give you a personalized estimate. Most people find it to be within 10-20% of their actual needs.
Your calculated calories are a starting point. Most people find it helpful to stay within 100-200 calories of their target. Track for a few weeks and adjust based on how you feel and your progress. Some days you'll eat more, some less—and that's perfectly normal.
This calculator is for general wellness purposes. If you have a medical condition affecting your metabolism, are on medications, or have unique nutritional needs, consult your doctor or a registered dietitian for personalized guidance tailored to your health situation.
Know your numbers, then let CapyCal handle the rest. No stress, no guilt—just progress.
Free on iOS