CalDesk AI

Free calculator / 01

Calorie &
macro calculator

Estimate your maintenance calories, set a weight-goal target, and get balanced macro targets. The math matches CalDesk AI’s onboarding calculator.

Your inputs

Equation

Mifflin-St Jeor uses one of two sex-specific constants. Choose the equation that fits your physiology.

Enter your measurements to calculate an estimate.

Result / 02

Your estimate will appear here.

CalDesk AI calculates in your browser. Your measurements stay on this device.

Method / 03

How the estimate works

  1. Resting energy. The Mifflin-St Jeor equation estimates calories used at rest from weight, height, age, and the selected sex constant.
  2. Maintenance. The calculator multiplies resting energy by the activity level used in CalDesk AI.
  3. Goal and macros. Your pace sets the calorie change. Protein uses body weight, fat uses 28% of target calories, and carbs fill the remaining calories.

Sources / 04

Research and limits

The original Mifflin-St Jeor paper derived the resting-energy equation from measured data in 498 adults. The equation gives an estimate, not a metabolic measurement.

The CDC describes gradual weight loss as about 1 to 2 pounds per week. Faster targets can require clinical guidance. Pregnancy, eating disorders, chronic conditions, and medicines can change calorie needs.

This tool provides general wellness information. It does not provide medical or dietetic advice.

Questions / 05

Calorie calculator questions

What does this calorie calculator estimate?

It estimates resting energy expenditure with the Mifflin-St Jeor equation, applies an activity multiplier for maintenance calories, then adjusts that estimate for the goal and pace you select.

Is TDEE the same as a calorie target?

TDEE estimates the calories needed to maintain your current weight. A calorie target adds or subtracts an amount based on your selected weight goal and pace.

Why can my real calorie needs differ from the estimate?

An equation cannot measure your body composition, training load, medicines, health conditions, or day-to-day movement. Track intake and weight trends over time, then adjust with guidance from a qualified health professional when needed.

Does the calculator save my measurements?

No. The calculator runs in your browser and does not send your age, height, weight, or selections to CalDesk AI.

Next / 06

Turn the estimate into a food log.

CalDesk AI lets you photograph a meal, review its calorie and macro estimate, and save it against your target.

Get CalDesk AI Browse the food calorie guide