Calorie Calculator
Calculate your daily calorie needs (TDEE) and BMR based on age, gender, height, weight, and activity level. Get personalized calorie targets for weight loss, maintenance, or muscle gain.
Your Information
Calorie Goals
Understanding Your Results
BMR (Basal Metabolic Rate) is the number of calories your body burns at rest. This calculator uses the Mifflin-St Jeor equation, the most accurate formula for modern populations.
TDEE (Total Daily Energy Expenditure) is your BMR multiplied by your activity level. This is how many calories you burn per day including all activity.
Weight Loss: To lose weight safely, create a calorie deficit of 15-25% (300-750 calories below TDEE). One pound of fat equals about 3,500 calories.
Weight Gain: To gain muscle, eat 200-500 calories above TDEE combined with resistance training. Aim for 0.8-1g protein per lb of bodyweight.
How to Use This Calculator
Our calorie calculator uses the scientifically validated Mifflin-St Jeor equation to calculate your Total Daily Energy Expenditure (TDEE). Understanding your TDEE is the foundation for any nutrition plan, whether your goal is weight loss, muscle gain, or maintenance.
📝 Step-by-Step Instructions:
- 1. Select your gender - Male and female bodies have different metabolic rates due to differences in muscle mass and hormones
- 2. Enter your age, height, and weight - Use accurate measurements; your current weight is more important than your goal weight for this calculation
- 3. Choose your activity level - Be honest about your typical weekly activity; overestimating leads to eating too much
- 4. Review your results - Your TDEE is maintenance calories; adjust up or down based on your goals
🌟 Real-World Use Cases:
Weight Loss Planning
Calculate your TDEE, then reduce by 250-500 calories per day for safe, sustainable weight loss of 0.5-1 lb per week.
Example: TDEE 2,400 cal → Eat 1,900 cal = 1 lb/week loss
Muscle Gain Nutrition
Add 200-500 calories above TDEE combined with strength training to build muscle without excessive fat gain.
Example: TDEE 2,600 cal → Eat 2,800 cal + lift weights
Maintenance Calorie Tracking
Use your TDEE to maintain current weight while tracking macros and ensuring balanced nutrition.
Example: TDEE 2,200 cal → Maintain at 2,200 cal/day
Athlete Training Nutrition
Calculate higher calorie needs for intense training periods, ensuring adequate energy for performance and recovery.
Example: TDEE 3,200 cal (Extra Active) → Fuel training
Post-Pregnancy Recovery
Determine appropriate calorie intake for breastfeeding (add 300-500 cal) or gradual postpartum weight loss.
Example: TDEE 2,100 cal + 500 cal = 2,600 cal (nursing)
💡 Pro Tips:
- Recalculate every 10-15 lbs of weight change
- Track weight weekly to adjust calorie targets
- Factor in diet breaks every 8-12 weeks
- Use a food scale for accurate portion tracking
- Prioritize protein (0.8-1g per lb bodyweight)
⚠️ Important Notes:
- TDEE is an estimate; adjust based on results
- Never eat below your BMR for extended periods
- Rapid weight loss can cause muscle loss
- Consult a doctor before major diet changes
- Activity level affects accuracy significantly
Frequently Asked Questions
What is BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns at rest to maintain basic functions like breathing, circulation, and cell production. TDEE (Total Daily Energy Expenditure) is your total daily calorie burn including all activity - it's BMR multiplied by your activity level factor. For example, if your BMR is 1,500 calories and you're moderately active (1.55 multiplier), your TDEE is 2,325 calories.
How many calories should I eat to lose weight?
To lose weight, eat 300-500 calories below your TDEE for sustainable fat loss (about 0.5-1 lb per week), or 500-750 calories below for faster weight loss (1-1.5 lbs per week). Never go below 1,200 calories for women or 1,500 for men without medical supervision. A safe deficit is 15-25% below TDEE. Our calculator automatically shows calorie targets for mild, moderate, and extreme weight loss.
Which formula is most accurate for calculating BMR?
The Mifflin-St Jeor equation (used by our calculator) is considered the most accurate for most people. It was developed in 1990 and validated across diverse populations. For men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5. For women: subtract 161 instead of adding 5. This formula is more accurate than the older Harris-Benedict equation for modern body compositions.
What activity level should I choose?
Choose based on your weekly exercise: Sedentary (little/no exercise, desk job) = 1.2x, Lightly Active (light exercise 1-3 days/week) = 1.375x, Moderately Active (moderate exercise 3-5 days/week) = 1.55x, Very Active (hard exercise 6-7 days/week) = 1.725x, Extra Active (very hard exercise/physical job) = 1.9x. Most office workers are Sedentary or Lightly Active. Be honest - overestimating leads to eating too many calories.
How do I gain muscle without gaining fat?
Eat 200-300 calories above your TDEE (lean bulk) combined with progressive strength training. This slower approach minimizes fat gain while building muscle. For faster muscle gain, eat 300-500 above TDEE (standard bulk), but expect some fat gain. Aim for 0.5-1 lb weight gain per week for lean gains, or 1-2 lbs for faster gains. Ensure you're eating enough protein (0.7-1g per lb bodyweight) and following a structured resistance training program.