Calorie
Calculator
Wondering how many calories you actually need? Enter your details below and get a personalized daily calorie target — whether your goal is to lose weight, maintain, or build muscle.
Eat at a Moderate Deficit
Aim for 500 kcal below your TDEE for steady fat loss of ~1 lb per week without losing muscle.
Don’t Forget Water
Thirst is often mistaken for hunger. Staying hydrated can reduce unnecessary snacking.
Protect Your Muscle
High protein intake (1.6–2.2g per kg bodyweight) helps preserve lean mass during a deficit.
Track, Don’t Obsess
Logging calories for even 2–3 weeks builds lasting awareness of portion sizes and food energy.
How Are My Calories Calculated?
This calculator estimates your Total Daily Energy Expenditure (TDEE) — the total calories your body burns each day. It first calculates your Basal Metabolic Rate (BMR), the energy you burn at complete rest, then multiplies it by your activity level.
Mifflin-St Jeor (Default)
♂ BMR = 10W + 6.25H − 5A + 5
♀ BMR = 10W + 6.25H − 5A − 161Harris-Benedict (Revised)
♂ BMR = 13.4W + 4.8H − 5.7A + 88.4
♀ BMR = 9.25W + 3.1H − 4.3A + 447.6Katch-McArdle
BMR = 370 + 21.6 × (1−F) × W
F = body fat fractionActivity Multipliers
Sedentary: × 1.2
Moderate: × 1.55
Very Active: × 1.9How to Use Your Calorie Number
The Maintain Weight number is your TDEE — eat this many calories and your weight stays the same. To lose ~1 lb per week, subtract 500 kcal/day. To gain ~1 lb per week, add 500 kcal/day. Avoid deficits larger than 1,000 kcal/day as this can cause muscle loss and metabolic slowdown.
Remember: 1 pound of fat ≈ 3,500 calories. These are estimates — individual results vary based on hormones, sleep, stress, and gut health. Use this as a starting point, track for 2–3 weeks, then adjust as needed.
Why Protein Matters More Than You Think
Protein has the highest thermic effect of any macronutrient — your body burns roughly 20–30% of protein calories just digesting it. It also preserves muscle during weight loss and keeps you fuller longer. That’s why the macros section recommends keeping protein around 30% of your calories.