🔥 Calorie Calculator

Calculate your daily calorie needs (TDEE) based on your body stats and activity level for weight loss, maintenance, or gain.

Your Information

Maintenance Calories (TDEE)
0
Lose 1 lb/week
0
Lose 0.5 lb/week
0
Gain 1 lb/week
0
Basal Metabolic Rate
0
Protein Target
0g
Activity Multiplier
0×

How Calorie Needs Are Calculated

This calculator uses the Mifflin-St Jeor equation, considered the most accurate for estimating BMR in most people, then multiplies by an activity factor to get TDEE.

Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161

TDEE = BMR × Activity Factor

Macronutrient Recommendations

  • Protein: 0.7–1g per pound of body weight for active individuals; supports muscle retention
  • Fat: 20–35% of total calories; essential for hormones and nutrient absorption
  • Carbohydrates: Remaining calories; your body's preferred energy source

Weight Loss Guidelines

A calorie deficit of ~500 calories/day produces ~1 lb per week of weight loss. Avoid going below 1,200 calories/day (women) or 1,500 calories/day (men) without medical supervision, as very low calorie intakes can cause muscle loss and nutrient deficiencies.

Why did my weight loss stall? +
As you lose weight, your BMR decreases because you're carrying less mass. Additionally, your body may adapt to calorie restriction by becoming more efficient. Recalculate your TDEE every 10–15 lbs lost and consider diet breaks or refeeds to prevent metabolic adaptation.
Should I eat back exercise calories? +
If you selected the correct activity level, exercise is already factored into your TDEE — you shouldn't need to eat back those calories. If you're more active than your selected level on certain days, eating back 50% of estimated exercise calories is a reasonable approach to avoid over- or under-eating.