🔥 Calorie Calculator
Daily Calorie Needs · BMR · TDEE · Weight Loss & Gain Targets
Enter Your Details
Biological Sex
years
ft
in
cm
lbs
kg
Your Calorie Needs
BMR (at rest)
—
kcal / day
TDEE (maintenance)
—
kcal / day
Recommended Daily Calories by Goal
🏃 Weight Loss
−500 kcal/day → ~1 lb/week loss
—
⚖️ Maintenance
Keep current weight
—
💪 Muscle Gain
+300 kcal/day lean bulk
—
Macronutrient Breakdown (maintenance)
Carbs (50%)
—
grams
Protein (30%)
—
grams
Fat (20%)
—
grams
Based on a 50/30/20 carb/protein/fat split. Adjust to your needs.
Frequently Asked Questions
A daily deficit of 500 calories below your TDEE typically leads to about 1 lb (0.45 kg) of weight loss per week. This calculator shows you that exact target. Avoid dropping below 1,200 calories (women) or 1,500 calories (men) to prevent nutritional deficiencies.
BMR (Basal Metabolic Rate) is the energy your body burns at complete rest — just to keep organs functioning. TDEE (Total Daily Energy Expenditure) multiplies your BMR by an activity factor to estimate actual daily calorie burn. TDEE is the number you should use for diet planning.
This calculator uses the Mifflin-St Jeor equation, which is widely accepted as the most accurate for the general population. 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.
Calorie calculators provide estimates with ±10–15% accuracy. Individual metabolism varies based on genetics, muscle mass, hormones, and gut health. Use the result as a starting point, then adjust by ±100–200 calories based on real-world results over 2–3 weeks.
Related guides
How Many Calories Should I Eat Per Day?
A deep dive into calorie targets, activity multipliers, and why estimates vary.
How to Use TDEE to Create a Calorie Deficit
Use your TDEE to set an evidence-based calorie deficit for sustainable weight loss.
Calorie Calculator Guide: How to Use It Right
Step-by-step guide to using calorie calculators effectively for your goals.