Calorie Calculator
Find your daily calorie needs for weight loss, maintenance, or muscle gain.
How to Calculate Your Daily Calorie Needs
Your Total Daily Energy Expenditure (TDEE) is the number of calories your body burns in a day, accounting for your basal metabolic rate and activity level. This calculator uses the Mifflin-St Jeor equation, which is widely considered the most accurate formula for estimating BMR:
Males: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5
Females: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161
Your BMR is then multiplied by an activity factor to get your TDEE. Sedentary individuals multiply by 1.2, while highly active people multiply by 1.9.
Calories for Weight Loss and Gain
A common guideline is that a deficit of 500 calories per day leads to approximately one pound of weight loss per week, while a surplus of 500 calories per day leads to about one pound of gain. These are approximations. Individual metabolism, body composition, and hormonal factors all play a role in actual results.
Note: This calculator provides estimates based on general formulas. Individual needs vary. Consult a registered dietitian or healthcare provider for personalized nutrition advice.
Calorie Calculator FAQ
What is TDEE?
Total Daily Energy Expenditure is the total number of calories you burn per day, combining your Basal Metabolic Rate (the energy needed to keep your body functioning at rest) with calories burned through physical activity and digestion.
How accurate is the Mifflin-St Jeor equation?
Studies have shown the Mifflin-St Jeor equation to be within 10% of actual measured metabolic rate for most people, making it more accurate than older formulas like Harris-Benedict. However, individual variation exists.
Should I eat below my BMR?
Generally, eating below your BMR for extended periods is not recommended as it can slow metabolism, cause muscle loss, and lead to nutrient deficiencies. A moderate deficit below your TDEE but above your BMR is typically safer.