Calorie Calculator
Find your daily calorie needs for weight loss, maintenance, or muscle gain
How Does the Calorie Calculator Work?
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating daily calorie needs. First, it calculates your Basal Metabolic Rate (BMR) - the number of calories your body burns at complete rest just to keep you alive (breathing, circulation, cell production). Then it multiplies your BMR by an activity factor to give you your Total Daily Energy Expenditure (TDEE).
Understanding Your Results
Your TDEE is the total number of calories you burn in a day, including all activities. To lose weight, you need to eat fewer calories than your TDEE. To gain weight or build muscle, you need to eat more. A deficit or surplus of 500 calories per day roughly equals about 0.45 kg (1 pound) of weight change per week.
The macronutrient breakdown suggests how to divide your calories between protein, carbohydrates, and fat. Protein is set at 30% to support muscle maintenance and satiety. Carbohydrates at 40% provide energy for daily activities and exercise. Fat at 30% supports hormone production and nutrient absorption. These ratios can be adjusted based on your specific goals and preferences.
Tips for Using Your Calorie Target
Do not go below 1,200 calories per day for women or 1,500 for men without medical supervision. Extreme calorie restriction can slow your metabolism, cause nutrient deficiencies, and lead to muscle loss. A moderate deficit of 300-500 calories per day is sustainable and effective for most people. Track your intake for the first few weeks to build awareness, then adjust based on how your body responds. Weight fluctuates daily due to water retention, so focus on weekly trends rather than daily numbers.
Disclaimer: This calculator provides estimates based on general formulas. Individual calorie needs vary based on genetics, body composition, medical conditions, and other factors. Consult a healthcare provider or registered dietitian for personalized nutrition advice.