Calorie Calculator
Calculate your daily calorie needs based on your age, sex, activity level, and goals. Get personalized recommendations for fat loss, maintenance, or muscle gain.
Calories are units of energy that your body uses to function. Everything you do—breathing, thinking, moving—requires calories. Your body needs a certain number of calories each day just to maintain basic functions (BMR), plus additional calories for physical activity (TDEE).
Key Terms:
- BMR (Basal Metabolic Rate): Calories burned at complete rest. Accounts for 60-75% of daily calories.
- TDEE (Total Daily Energy Expenditure): Total calories burned including all activity. BMR × activity multiplier.
- Calorie Deficit: Eating fewer calories than TDEE to lose weight. 500 cal deficit = ~1 lb/week loss.
- Calorie Surplus: Eating more calories than TDEE to gain muscle. 250 cal surplus = ~0.5 lb/week gain.
Our calculator uses the Mifflin-St Jeor Equation, which is considered the most accurate formula for estimating BMR:
Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
Your BMR is then multiplied by an activity factor to calculate TDEE. We use standard multipliers ranging from 1.2 (sedentary) to 1.9 (extremely active).
▼ Fat Loss
Target: TDEE minus 300-500 calories (moderate deficit)
- • 500 cal deficit = ~1 lb (0.45 kg) fat loss per week
- • Preserve muscle mass with adequate protein (0.8-1g per lb bodyweight)
- • Don't go below 1200 calories (women) or 1500 calories (men)
- • Expect 0.5-2 lbs (0.25-1 kg) loss per week for sustainable results
━ Maintenance
Target: Eat at your TDEE
- • Maintain current weight while building strength
- • Focus on body recomposition (lose fat, gain muscle simultaneously)
- • Best approach for most people once they reach goal weight
▲ Muscle Gain
Target: TDEE plus 200-300 calories (lean bulk)
- • Smaller surplus = more muscle, less fat gain
- • 250 cal surplus = ~0.5 lb (0.25 kg) gain per week (mostly muscle)
- • Combine with resistance training 3-5x per week
- • High protein essential (1g per lb bodyweight minimum)
For Sustainable Weight Loss:
- • Mediterranean diet (proven for long-term adherence and health)
- • High protein intake (increases satiety, preserves muscle)
- • Resistance training 2-3x weekly (maintains metabolism)
- • 7-9 hours sleep nightly (poor sleep increases hunger hormones)
- • Gradual deficit (aggressive cuts often backfire)
Common Mistakes to Avoid:
- • Cutting calories too aggressively (leads to muscle loss, metabolic adaptation)
- • Not tracking calories accurately (underestimating intake is common)
- • Ignoring protein needs (minimum 0.8g per lb bodyweight)
- • Expecting linear progress (plateaus are normal, weight fluctuates daily)
- • Not adjusting calories as weight changes (recalculate every 10-15 lbs lost)
Related Calculators
TDEE Calculator
Calculate Total Daily Energy Expenditure including all activity levels.
Macro Calculator
Calculate optimal protein, carbs, and fat distribution for your goals.
BMI Calculator
Calculate Body Mass Index and assess health risk.
Body Fat Calculator
Estimate body fat percentage for more accurate body composition.
Medical Disclaimer
This calorie calculator provides estimates based on established formulas. Individual needs vary based on genetics, hormones, metabolism, and other factors. Consult healthcare providers or registered dietitians for personalized nutrition advice. Very low calorie diets should only be undertaken with medical supervision.