Your path to personalized calorie targets.
Estimate how many calories fit your body and daily activity, then save your target with a free account.
By Aziz Mezlini, PhD · Founder & Scientist, Carthalis · Updated 2026-05-25
Wellness education, not diagnosis · Not for emergencies
What this number actually measures
A daily calorie target is an educational estimate of how many kilocalories approximate your Total Daily Energy Expenditure (TDEE) — resting metabolism plus everyday movement — not a medical prescription.
Resting Metabolic Rate (RMR)
The calories your body burns at complete rest — just to keep you alive. RMR accounts for roughly 60–75% of your total daily burn.
Formula: Pavlidou equation for RMR calculation
Total Daily Energy Expenditure (TDEE)
Your complete daily calorie burn including RMR, physical activity, work, digestion, and daily movement — the number most calorie calculators return.
Methods: PAL-based estimate on this page; MET-based depth in the Carthalis app after signup.
Example calculation
A 30-year-old woman, 5'6", 150 lbs, moderately active:
RMR: 1,450 calories × 1.55 (activity) = 2,248 calories TDEE
Scientific basis: FAO/WHO/UNU (2004) Human Energy Requirements and Pavlidou equation (2023)
Estimate your daily calories
Use the calorie calculator on this page for a Pavlidou RMR + PAL estimate — a personalized calorie calculator for weight loss, maintenance, or muscle gain. Label: simplified PAL on this page; MET depth unlocks in the app.
Estimate your daily calorie target
Pavlidou RMR + PAL on this page for TDEE, then a conservative goal-based adjustment for fat loss, maintenance, or muscle gain.
Your inputs
Your result
Fill in your inputs to see your personalised result here. The calculator runs entirely on this page — no signup required to try.
Wellness education, not medical or nutrition advice.
Sign up to use the MET-based engine in the app, plus meal suggestions, planning, and logging against your daily target.
Save your result with a free accountSign up to use the more accurate MET-based estimation in the app, plus tools such as meal suggestions, meal planning, and meal logging / optimization against your daily targets.
Wellness education, not diagnosis.
Pavlidou RMR + PAL on this page vs MET-based in the app
The on-page calorie calculator uses Pavlidou RMR with WHO/FAO physical-activity level (PAL) multipliers. After signup, Carthalis adds activity-specific MET depth — no unverified superiority claims, just honest tiering.
| Aspect | On this page (PAL) | In the app (MET) |
|---|---|---|
| Resting metabolism | Pavlidou et al. 2023 (RMR equation) | Same Pavlidou RMR base with profile refinements over time |
| Activity multiplier | FAO/WHO/UNU 2004 (PAL activity multipliers) | Activity-specific MET values when you log movement |
| Wearables | Optional — not required for on-page estimate | Optional device sync can refine daily burn estimates |
| Meal tools | Educational TDEE number only | Meal suggestions, planning, and logging against targets |
Methodology sources: Pavlidou et al. 2023 (RMR equation); FAO/WHO/UNU 2004 (PAL activity multipliers). Pavlidou et al. 2023; FAO/WHO/UNU 2004
Adjusting for fat loss, maintenance, or muscle gain
Once you know your TDEE, adjust your daily calorie target for your goal — moderate changes tend to stick better than extreme cuts or surges.
Weight loss
Create a moderate calorie deficit to lose fat while preserving muscle.
Target: TDEE - 300-500 calories
Rate: 0.5-1 lb per week
Maintenance
Balance calories in vs calories out to maintain current weight.
Target: TDEE ± 50 calories
Rate: Consistency
Muscle gain
Create a moderate surplus to fuel muscle growth and recovery.
Target: TDEE + 200-400 calories
Rate: 0.25-0.5 lb per week
Common calorie calculator mistakes
Underestimating activity level
Most people think they're "moderate" when they're actually "lightly active".
Ignoring body composition
Muscle burns more calories than fat — body composition matters more than weight alone.
Not adjusting for goals
Using maintenance calories for weight loss or muscle gain goals.
Forgetting lifestyle factors
Stress, sleep, and recovery all affect your calorie needs.
Wellness education, not diagnosis
Wellness education, not diagnosis.
Not for emergencies — call your local emergency line.
Carthalis is not a medical device.
Calorie estimates are general guidance — consult a clinician for medically supervised diets.
Read our full trust commitment on Trust & Safety.
Common questions
Save your number and plan meals
Sign up to use the more accurate MET-based estimation in the app, plus tools such as meal suggestions, meal planning, and meal logging / optimization against your daily targets.