🥗 Calorie Calculator

Daily calorie needs based on your goals

Your Details

Age

Sex

Height (inches total)

Weight (lbs)

lbs

Activity Level

Maintenance Calories

—

Weight Loss (500 deficit)—

Mild Loss (250 deficit)—

Weight Gain (500 surplus)—

About This Calculator

Your daily calorie needs are calculated using the Mifflin-St Jeor equation, the most accurate formula currently available for estimating Basal Metabolic Rate (BMR). Your BMR is then adjusted for activity level to give your Total Daily Energy Expenditure (TDEE).

How It Works

Enter Personal Details

Age, sex, height and weight.

Choose Activity Level

From sedentary to very active.

Get Your TDEE

Your maintenance calories appear instantly.

Adjust for Goals

500 calorie deficit = ~1lb loss per week.

Key Numbers

2,000

Avg Women TDEE

2,500

Avg Men TDEE

3,500

Cals per lb of Fat

500

Deficit for 1lb/wk

💡 Pro Tip

To lose weight safely, aim for a deficit of 500–750 calories per day — this produces 1–1.5 lbs of weight loss per week. Never go below 1,200 calories (women) or 1,500 calories (men) without medical supervision. Track calories for just 2–3 weeks to build awareness.

Frequently Asked Questions

How accurate is the calorie calculator?

The Mifflin-St Jeor equation is accurate within ±10% for most people. It's considered the gold standard for calorie estimation. For highly accurate results, consider a DEXA scan or metabolic testing.

Should I eat less on rest days?

Many people slightly reduce calories on rest days (50–200 fewer calories). However, the difference is small and for most people a consistent daily calorie target works better for sustainability.

What happens if I eat too few calories?

Severe calorie restriction can cause muscle loss, nutrient deficiencies, a slowed metabolism, fatigue and hormonal imbalances. Always maintain a reasonable minimum and focus on nutrient-dense foods.

How do I increase my TDEE?

Build more muscle (muscle burns more calories at rest), increase daily movement (steps, standing), and add cardio exercise. Each pound of muscle burns approximately 6 extra calories per day at rest.

🥗 Calorie Calculator