Calorie Calculator

Calculate your TDEE (Total Daily Energy Expenditure) and find how many calories you need to lose weight, maintain, or gain muscle. Uses the Mifflin-St Jeor equation — the most accurate formula available.

Your stats Mifflin-St Jeor formula
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This multiplier is the biggest factor in your TDEE — be honest for best results
Frequently asked questions
How many calories do I need to lose weight? ›
To lose 1 pound of fat per week, you need a deficit of about 3,500 calories per week, or 500 calories per day below your TDEE. To lose 2 lbs/week, create a 1,000 cal/day deficit. Most health authorities recommend not going below 1,200 calories/day for women or 1,500 calories/day for men without medical supervision, as very low intake can cause muscle loss, nutrient deficiencies, and metabolic adaptation.
What is TDEE and how is it calculated? ›
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including all activity. It's calculated by first finding your BMR (Basal Metabolic Rate — calories burned at complete rest) using the Mifflin-St Jeor equation, then multiplying by an activity factor (1.2 to 1.9) based on your typical weekly exercise. Eating at your TDEE maintains your current weight; eating less loses weight; eating more gains weight.
What is the Mifflin-St Jeor equation? ›
The Mifflin-St Jeor equation (1990) is considered the most accurate BMR formula for most people. For men: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5. For women: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161. It's been validated in multiple studies and is the preferred formula of the Academy of Nutrition and Dietetics over older formulas like Harris-Benedict.
How many calories should I eat per day? ›
The general guidelines are 2,000 calories/day for women and 2,500 for men, but these are averages that don't account for your specific body size, age, or activity level. Your actual number could be anywhere from 1,400 to 4,000+ calories depending on these factors. Use the TDEE calculator above for a personalized estimate. Tracking food intake with an app like MyFitnessPal for a few weeks gives you a real-world baseline to work from.

About this calorie calculator

This calculator uses the Mifflin-St Jeor equation to calculate BMR, then multiplies by your activity factor to get TDEE. It shows maintenance calories plus targets for 2 lbs/week loss, 1 lb/week loss, and 1 lb/week gain. It also calculates a suggested 40/30/30 macro split (carbs/protein/fat) in grams for the maintenance calorie target.

Calories vs. macros

While total calories are the primary driver of weight change, where those calories come from (macros) affects body composition, energy levels, and satiety. Protein in particular is critical — adequate protein (0.7–1 g per pound of body weight) is important for preserving muscle during a calorie deficit. See our Macro Calculator for a detailed macro breakdown.