MyPlate Calorie Calculator

Calculate Your Daily Calorie & Macro Target

Enter your stats below to get your personalized daily calorie target and macro split.

How the MyPlate Calorie Calculator Works

Calculate BMR: The calculator uses the Mifflin-St Jeor equation to estimate your basal metabolic rate (BMR) — the calories your body burns at rest.
Apply Activity Factor: Your BMR is multiplied by an activity factor (1.2 for sedentary, 1.375 for lightly active, 1.55 for moderately active, 1.725 for very active, 1.9 for extremely active) to get your total daily energy expenditure (TDEE).
Adjust for Goal: For weight loss, a 500-calorie deficit is applied (1 lb/week). For weight gain, a 500-calorie surplus (1 lb/week). For maintenance, no adjustment.
Macro Split: Macros are distributed based on evidence-based recommendations: The calculator defaults to a balanced 40% carbs, 30% protein, 30% fat for weight loss/gain, and 50% carbs, 20% protein, 30% fat for maintenance.

BMR

—

at rest

TDEE · Maintenance

—

kcal/day to maintain

Protein target

—g

≈1.6 g/kg

Goal	Calories/day	Weekly change
Mild weight loss	—	−0.25 kg / −0.5 lb
Weight loss	—	−0.5 kg / −1 lb
Aggressive loss	—	−1 kg / −2 lb
Maintain	—	0
Lean muscle gain	—	+0.25 kg / +0.5 lb

Estimates from the Mifflin-St Jeor equation. Not medical advice — consult a professional before major diet changes, and don't eat below 1,200 (women) / 1,500 (men) kcal without supervision.

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Balanced Nutrition

Beyond calories and macros, aim for variety across major food categories:

Fruits: Aim for 1.5-2 cups per day (whole fruits preferred)
Vegetables: Aim for 2.5-3 cups per day (variety of colors and types)
Whole Grains: At least half your grain intake from whole grains
Lean Protein: Vary sources (poultry, fish, legumes, nuts, eggs)
Dairy: 3 servings per day or calcium-fortified alternatives

Using MyPlate App for Calorie Tracking

The MyPlate: Calorie Deficit App automatically calculates your daily calorie and macro targets when you sign up. Just enter your stats, and the app sets your goal. Then track meals by snapping a photo — the AI food scanner logs calories and macros instantly.

The app shows your macro rings (protein, carbs, fat) throughout the day.

References

Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241-7.

Frequently asked questions

What is the MyPlate calorie calculator?

The MyPlate calorie calculator estimates your daily calorie needs based on your age, sex, weight, height, activity level, and goal (lose, maintain, or gain weight). It uses the Mifflin-St Jeor equation for BMR and provides a personalized macro split (protein, carbs, fat).

How is this different from other calorie calculators?

This calculator uses the scientifically-validated Mifflin-St Jeor equation (considered the most accurate BMR formula for healthy adults) and provides a balanced macro split suitable for general health and fitness goals.

What formula does this use?

The calculator uses the Mifflin-St Jeor equation to estimate your basal metabolic rate (BMR), then multiplies by an activity factor to get your total daily energy expenditure (TDEE). For weight loss, it applies a 500-calorie deficit; for weight gain, a 500-calorie surplus.

Is this calorie target safe for everyone?

This calculator provides general estimates for healthy adults. If you have a medical condition, are pregnant or breastfeeding, or are under 18, consult a healthcare provider before changing your diet.