Calorie Calculator
Calculate your daily calorie needs based on activity level and goals
Personal Information
Moderate exercise 3-5 days/week
Calorie Calculator Guide
How to Use This Calculator
This calorie calculator estimates the number of calories you need to consume daily to maintain, lose, or gain weight. It uses the Mifflin-St Jeor equation, which is widely considered one of the most accurate methods for calculating Basal Metabolic Rate (BMR).
Enter your age, gender, weight, height, and activity level to get your personalized results.
What is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body burns at rest to maintain basic life functions like breathing, circulation, and cell production. It accounts for about 60-75% of your total daily energy expenditure.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, including exercise and physical activity. This is your "maintenance calories" number.
Weight Management: The Math of Calories
To lose weight, you need to be in a caloric deficit—meaning you burn more calories than you consume. To gain weight (or muscle), you need a caloric surplus.
- Weight Loss: A deficit of 500 calories per day typically leads to about 1 lb (0.5 kg) of weight loss per week.
- Weight Maintenance: Consuming your TDEE daily will keep your weight stable.
- Weight Gain: A surplus of 250-500 calories, combined with strength training, is ideal for lean muscle growth.
Frequently Asked Questions
How accurate are these calorie estimates?
While the Mifflin-St Jeor equation is one of the most accurate, it is still an estimate. Factors like body fat percentage, genetics, and hormonal health can influence your actual needs. Use these results as a starting point and adjust based on your progress.
What happens if I eat too few calories?
Eating significantly below your BMR for extended periods can lead to muscle loss, metabolic adaptation (slowing down), and nutritional deficiencies. It’s generally recommended to never go below 1,200 calories for women or 1,500 for men without medical supervision.
Should I eat back my exercise calories?
Since your TDEE already includes an activity factor, you usually don't need to "add" exercise calories back in unless you were significantly more active than usual on a specific day.
What is the "Thermic Effect of Food" (TEF)?
TEF is the energy your body uses to digest, absorb, and process the nutrients in your food. Protein has the highest thermic effect, meaning your body burns more calories digesting protein than it does digesting fats or carbs.
Calorie Calculator Guide
How to Use This Calculator
This calorie calculator estimates the number of calories you need to consume daily to maintain, lose, or gain weight. It uses the Mifflin-St Jeor equation, which is widely considered one of the most accurate methods for calculating Basal Metabolic Rate (BMR).
Enter your age, gender, weight, height, and activity level to get your personalized results.
What is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body burns at rest to maintain basic life functions like breathing, circulation, and cell production. It accounts for about 60-75% of your total daily energy expenditure.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, including exercise and physical activity. This is your "maintenance calories" number.
Weight Management: The Math of Calories
To lose weight, you need to be in a caloric deficit—meaning you burn more calories than you consume. To gain weight (or muscle), you need a caloric surplus.
- Weight Loss: A deficit of 500 calories per day typically leads to about 1 lb (0.5 kg) of weight loss per week.
- Weight Maintenance: Consuming your TDEE daily will keep your weight stable.
- Weight Gain: A surplus of 250-500 calories, combined with strength training, is ideal for lean muscle growth.
Frequently Asked Questions
How accurate are these calorie estimates?
While the Mifflin-St Jeor equation is one of the most accurate, it is still an estimate. Factors like body fat percentage, genetics, and hormonal health can influence your actual needs. Use these results as a starting point and adjust based on your progress.
What happens if I eat too few calories?
Eating significantly below your BMR for extended periods can lead to muscle loss, metabolic adaptation (slowing down), and nutritional deficiencies. It’s generally recommended to never go below 1,200 calories for women or 1,500 for men without medical supervision.
Should I eat back my exercise calories?
Since your TDEE already includes an activity factor, you usually don't need to "add" exercise calories back in unless you were significantly more active than usual on a specific day.
What is the "Thermic Effect of Food" (TEF)?
TEF is the energy your body uses to digest, absorb, and process the nutrients in your food. Protein has the highest thermic effect, meaning your body burns more calories digesting protein than it does digesting fats or carbs.