Calorie calculator
Your daily calories, protein, carbs, fat and water, worked out with the same formula the TrackAI app uses when you set it up.
Daily calories
1,867kcal
145 gProtein · 31%
201 gCarbs · 43%
54 gFat · 26%
- Maintenance (TDEE)
- 2,267 kcal
- Basal metabolic rate
- 1,462 kcal
- Daily deficit for your pace
- 400 kcal
- Drinking water
- 2.40 L · 10 cups
- BMI
- 25.8
Now track it without the math
TrackAI sets these targets for you, then counts every meal from a photo. Try it free for 3 days.
How the calculation works
- Basal metabolic rate. Mifflin-St Jeor: 10 × weight (kg) + 6.25 × height (cm) − 5 × age, then +5 for men or −161 for women.
- Activity. × 1.375 for 0–2 workouts a week, × 1.55 for 3–5, × 1.725 for 6 or more. The result is your maintenance calories (TDEE).
- Goal and pace. Losing or gaining 1 kg takes about 7,700 kcal (1 lb about 3,500 kcal), so the daily adjustment is pace × 7,700 ÷ 7.
- Safe floor. The target never goes below 1,500 kcal for men or 1,200 kcal for women.
- Protein first. At least 2.0 g per kg of body weight when losing, 1.8 when gaining and 1.4 when maintaining, or your diet's protein share if that is higher.
- Carbs and fat. The calories left after protein are split between carbs and fat in your diet's ratio (4 kcal per gram of carbs, 9 per gram of fat).
Water is about 30 ml of drinking water per kg of body weight, 10% more if you train 3 or more times a week, capped at 3 litres; food covers the rest of your fluid. These are estimates for healthy adults, not medical advice. If you are pregnant, breastfeeding, under 18 or managing a condition, ask a doctor or dietitian.
Want the long version? Read how to calculate a calorie deficit.