Calculate Your Calories
Select Your Goal
Weight Loss
Lose fat & get lean
Maintenance
Stay at current weight
Muscle Gain
Build muscle mass
💡 Choose the activity level that best matches your lifestyle
What is a Calorie Calculator?
A calorie calculator is an essential tool that estimates your daily calorie needs based on your age, gender, weight, height, and activity level. This TDEE calculator (Total Daily Energy Expenditure) helps you understand how many calories you should eat per day to achieve your specific health and fitness goals.
Our calculator uses the scientifically-validated Mifflin-St Jeor equation to calculate your BMR (Basal Metabolic Rate) and then multiplies it by your activity factor to determine your total calorie intake needs. Whether you're looking to lose weight, maintain your current weight, or build muscle, knowing your maintenance calories is the first step to success.
How the Calorie Calculator Works
Calculate BMR (Basal Metabolic Rate)
First, we calculate your BMR using the Mifflin-St Jeor equation. This represents the calories your body burns at rest to maintain vital functions like breathing, circulation, and cell production. For men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5. For women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161.
Factor in Activity Level
Next, we multiply your BMR by an activity factor (1.2 to 1.9) based on your exercise frequency. This gives you your TDEE - the total calories you burn daily including all activities and exercise.
Adjust for Your Goals
Finally, we adjust your calorie target based on your goal. For weight loss, we create a calorie deficit of 250-1000 calories. For muscle gain, we add a surplus of 250-500 calories. For maintenance, we keep it at your TDEE.
Weight Loss Calorie Tips
Safe Calorie Deficit
Aim for 500-1000 calorie deficit for 1-2 lbs weekly weight loss. Never go below 1200 calories (women) or 1500 calories (men).
Protein Priority
Eat 0.7-1g of protein per pound of body weight to preserve muscle mass during calorie restriction.
Track Your Progress
Monitor your weight weekly and adjust calorie intake if you're not seeing results after 2-3 weeks.
Combine with Exercise
Add strength training and cardio to maximize fat loss while maintaining lean muscle mass.
Frequently Asked Questions About Calorie Calculator
How many calories should I eat per day?
The number of calories you should eat per day depends on your age, gender, weight, height, and activity level. For weight maintenance, the average adult woman needs about 2000 calories per day, while men need about 2500. Use our calorie calculator to get your personalized daily calorie needs based on your specific parameters and goals.
What is TDEE and how is it calculated?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn per day, including your Basal Metabolic Rate (BMR) and physical activity. It's calculated using the Mifflin-St Jeor equation: BMR × Activity Factor. TDEE represents your maintenance calories - the amount you need to eat to maintain your current weight.
How many calories should I eat to lose weight?
To lose weight safely, create a calorie deficit of 500-1000 calories per day from your TDEE, which results in 1-2 pounds of weight loss per week. Never go below 1200 calories for women or 1500 calories for men without medical supervision. Use our weight loss calorie calculator to find your target.
What is BMR and how does it differ from TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns at rest just to maintain vital functions like breathing, circulation, and cell production. TDEE includes your BMR plus all calories burned through daily activities and exercise. TDEE is always higher than BMR because it accounts for movement and activity.
How accurate is this calorie calculator?
Our calorie calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate formulas for calculating calorie needs. However, individual metabolism can vary by 10-15%. Use the calculator results as a starting point and adjust based on your actual weight changes over 2-4 weeks.
How many calories do I need to gain muscle?
To gain muscle, you typically need a calorie surplus of 250-500 calories above your TDEE, combined with resistance training and adequate protein intake (0.7-1g per pound of body weight). This allows for lean muscle gain while minimizing fat gain. Use our calculator and select the muscle gain goal for personalized recommendations.