Calorie Calculator
Enter your age, sex, height, weight, and activity level to get your BMR (resting metabolism), TDEE (total daily needs), and calorie targets. Use a calorie deficit to lose weight or a calorie surplus to gain; we show both so you can plan your intake. Uses the Mifflin-St Jeor equation; no account required.
Smart Tips
• Use your TDEE as a baseline and adjust based on your actual weight changes over 2-3 weeks to find your true maintenance calories.
• For sustainable weight loss, aim for a 500-calorie deficit per day which typically results in about 1 pound of weight loss per week.
• Track your food intake accurately using a food scale and nutrition apps for best results and to ensure you're meeting your calorie goals.
• Recalculate your calorie needs every 10-15 pounds of weight change since your BMR decreases as you lose weight.
The Formula
(1 lb = 0.453592 kg)
(1 inch = 2.54 cm)
+5 for men, -161 for women
Activity factors: Sedentary (1.2), Light (1.375), Moderate (1.55), Active (1.725), Extra Active (1.9)
Calorie Categories
BMR
Basal RateMinimum energy needed at rest for basic bodily functions.
TDEE
Daily TotalTotal daily calorie needs including all activities.
Weight Loss
TDEE - 500A calorie deficit (eating below TDEE) for safe loss of about 1 pound per week.
Weight Gain
TDEE + 500A calorie surplus (eating above TDEE) for healthy gain; muscle building or recovery.
Macronutrient Information
Protein
25% OF TOTALEssential for muscle repair, growth, and immune function.
Carbohydrates
45% OF TOTALPrimary energy source for brain and muscle performance.
Fat
30% OF TOTALCritical for hormone production and vitamin absorption.
Key Insights
Calorie Balance Principle
Weight change depends on calories in vs. calories out. A calorie deficit (eating below TDEE) leads to weight loss; a calorie surplus (eating above TDEE) leads to weight gain. This calculator gives you exact targets for deficit or surplus so you can plan your intake.
Individual Metabolism Variation
Metabolism varies significantly by person due to genetics, muscle mass, age, and medical conditions. Use calculated values as a starting point and adjust based on your actual weight changes and energy levels over 2-3 weeks.
Activity Level Accuracy
Accurate activity assessment is critical for TDEE precision. Be honest about your exercise frequency and intensity. If you're between levels, start with the lower one and adjust upward if you're losing weight too quickly.
Sustainable Calorie Deficit
Extreme calorie deficits (more than 1000 calories below TDEE) are hard to maintain and may cause muscle loss, metabolic slowdown, and nutrient deficiencies. A 500-calorie deficit is a sustainable calorie deficit for long-term weight loss.
Frequently Asked Questions
Macronutrient INDICATOR
Note:These calculations are general guidelines based on standard formulas. Individual metabolism and health conditions can significantly affect your actual calorie needs. Always consult with a healthcare provider for personalized nutrition advice.