calorie calculator

Calculate daily calories for weight loss, maintenance, or muscle gain using accurate BMR and TDEE formulas.

 

Calorie Calculator

Accurate BMR + TDEE + goal calories. Choose units, enter details, then Calculate.

Inputs

Age is required for best accuracy. Gender affects BMR formulas. Activity sets your TDEE multiplier.

Disclaimer: informational purposes only — not medical advice.

Results

Enter inputs and Calculate

Daily calories to eat

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Your target calories will appear here.

Goal —
From maintenance —

Maintenance calories (TDEE)

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Basal metabolic rate (BMR)

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Macros (per day) Grams
Protein —
Carbs —
Fat —
  • These are estimates. Track results for 2–3 weeks, then adjust.
  • Protein target matters most for body composition.
  • If energy feels too low, reduce the deficit pace.

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How This Calorie Calculator Works

This tool estimates your daily calorie needs using BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure). Your TDEE is your maintenance calories — the amount that typically keeps your weight stable. Then you can pick a goal (lose, maintain, gain) and a pace (±250/500/750 kcal) to get a practical daily target.

Key Terms (Simple)

  • BMR: calories your body burns at rest (breathing, organs, etc.).
  • Activity Factor: multiplier based on how active your week is.
  • TDEE: BMR × activity factor = your maintenance calories.
  • Goal Calories: TDEE plus or minus a controlled adjustment for your goal.
Fast Accurate formulas Estimates (not perfect)

How to Use It (30 Seconds)

  • Enter age, gender, height, and weight.
  • Select your activity level (be honest — it matters most).
  • Choose your goal: lose, maintain, or gain.
  • Pick a pace: start with ±500 kcal/day for most people.
  • Follow the result for 2–3 weeks, then adjust if needed.
Tip: If your energy is low or performance drops, reduce the deficit pace (e.g., from 750 to 500 or 250).

Activity Levels (Quick Guide)

The activity level is the biggest driver of your TDEE. Use this table to choose the closest match.

Activity level Typical week Best for
Sedentary Desk job, little or no exercise Most beginners with low daily movement
Light 1–3 workouts/week + normal walking Casual training, moderate steps
Moderate 3–5 workouts/week Most consistent gym-goers
Active 6–7 workouts/week High-frequency training
Very active Hard training + physical job Athletes, manual labor

Safe Calorie Deficit / Surplus

Faster is not always better. Use the ranges below as a practical starting point.

Adjustment What it means When to use
±250 kcal/day Slow, easier to maintain Busy schedule, appetite issues, long-term consistency
±500 kcal/day Standard for many people Most users (recommended start)
±750 kcal/day Aggressive Short-term cut/bulk only if you tolerate it well

FAQ

How accurate is a calorie calculator?

It’s an estimate. Your real needs can vary due to metabolism, muscle mass, and daily movement. Use the result as a starting point, track your weight/measurements for 2–3 weeks, then adjust.

What is the difference between BMR and TDEE?

BMR is what you burn at rest. TDEE includes activity and daily movement. TDEE is the number most people use for dieting targets.

Should I choose Mifflin-St Jeor or Harris-Benedict?

Most people should use Mifflin-St Jeor. Harris-Benedict can produce slightly different results — if you’re unsure, stick to Mifflin.

How do I know my activity level is correct?

If your weight is stable on the “maintenance” number for 2–3 weeks, your activity level is close. If you gain/lose unintentionally, adjust the activity level or calories slightly.

Medical note: This tool is for informational purposes only and does not replace medical advice.

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