Calorie Calculator
Calculate your daily calorie needs based on your BMR, activity level, and weight goals.
This calculator provides estimates based on the Mifflin-St Jeor equation. Individual calorie needs vary. Consult a healthcare provider or registered dietitian for personalized nutrition advice.
How the Calorie Calculator Works
The calculator uses the Mifflin-St Jeor equation (1990), which is considered the most accurate BMR formula for the general population:
- Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 5
- Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
Your TDEE (Total Daily Energy Expenditure) is then calculated by multiplying BMR by an activity factor:
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | × 1.2 | Desk job, little or no exercise |
| Lightly active | × 1.375 | Light exercise 1-3 days per week |
| Moderately active | × 1.55 | Moderate exercise 3-5 days per week |
| Very active | × 1.725 | Hard exercise 6-7 days per week |
| Extra active | × 1.9 | Very hard exercise + physical job or training twice daily |
Weight goal adjustments
One pound of body fat ≈ 3,500 calories. The calculator adjusts your TDEE based on your goal:
- Lose 2 lbs/week: TDEE − 1,000 cal/day
- Lose 1 lb/week: TDEE − 500 cal/day
- Maintain: TDEE (no adjustment)
- Gain 1 lb/week: TDEE + 500 cal/day
- Gain 2 lbs/week: TDEE + 1,000 cal/day
Understanding Your Results
BMR vs TDEE
BMR (Basal Metabolic Rate) is what your body burns at complete rest — just to keep your heart beating, lungs breathing, and cells functioning. It accounts for about 60-75% of your total daily burn.
TDEE adds the calories burned through daily activity and exercise on top of BMR. This is your true maintenance level — eat this many calories and your weight stays the same.
Safe calorie ranges
- Minimum safe intake: 1,200 cal/day for women, 1,500 cal/day for men. Going below these levels without medical supervision can cause nutrient deficiencies, muscle loss, and metabolic slowdown.
- Safe weight loss rate: 1-2 lbs per week. Faster loss often means losing water weight and muscle, not just fat.
- Safe weight gain rate: 0.5-1 lb per week for lean mass. Faster gain typically adds more fat than muscle.
Macro breakdown guide
A balanced starting point for most people:
| Macro | % of Calories | Calories per gram |
|---|---|---|
| Protein | 25-30% | 4 cal/g |
| Carbohydrates | 40-50% | 4 cal/g |
| Fat | 25-30% | 9 cal/g |
For weight loss, increasing protein to 30-35% helps preserve muscle mass. For muscle gain, a slight surplus with adequate protein (0.7-1g per pound of body weight) supports growth.
Worked Examples
Example 1: Moderately active male wanting to lose weight
John is 30 years old, 5'10" (178 cm), weighs 200 lbs (90.7 kg), and exercises 4 times per week:
- BMR = 10 × 90.7 + 6.25 × 178 − 5 × 30 − 5 = 907 + 1,112.5 − 150 − 5 = 1,864.5 cal
- TDEE = 1,864.5 × 1.55 (moderately active) = 2,890 cal
- To lose 1 lb/week: 2,890 − 500 = 2,390 cal/day
Example 2: Lightly active female wanting to maintain
Sarah is 28 years old, 5'4" (163 cm), weighs 140 lbs (63.5 kg), and does yoga twice a week:
- BMR = 10 × 63.5 + 6.25 × 163 − 5 × 28 − 161 = 635 + 1,018.75 − 140 − 161 = 1,352.75 cal
- TDEE = 1,352.75 × 1.375 (lightly active) = 1,860 cal
- To maintain: eat approximately 1,860 cal/day
Example 3: Very active male wanting to gain muscle
Mike is 25 years old, 6'1" (185 cm), weighs 170 lbs (77.1 kg), and trains 6 days per week:
- BMR = 10 × 77.1 + 6.25 × 185 − 5 × 25 − 5 = 771 + 1,156.25 − 125 − 5 = 1,797.25 cal
- TDEE = 1,797.25 × 1.725 (very active) = 3,100 cal
- To gain 1 lb/week: 3,100 + 500 = 3,600 cal/day
Frequently Asked Questions
TDEE = BMR × activity factor. BMR uses the Mifflin-St Jeor equation. For men: 10×kg + 6.25×cm − 5×age − 5. For women: 10×kg + 6.25×cm − 5×age − 161. Activity factors range from 1.2 (sedentary) to 1.9 (extra active).
Eat 500-1,000 calories below your TDEE for 1-2 lbs/week loss. Never go below 1,200 cal (women) or 1,500 cal (men) without medical supervision. Safe, sustainable loss preserves muscle and metabolism.
BMR (Basal Metabolic Rate) is calories burned at complete rest for basic body functions. It accounts for 60-75% of total daily burn. The Mifflin-St Jeor equation is the most accurate formula for the general population.
Sedentary: ×1.2. Lightly active: ×1.375. Moderately active: ×1.55. Very active: ×1.725. Extra active: ×1.9. Choose the level that best matches your typical week, not your best week.
Approximately 3,500 calories. To lose 1 lb/week, create a 500 cal/day deficit (500 × 7 = 3,500). To lose 2 lbs/week, create a 1,000 cal/day deficit. This is an approximation — actual results vary.
Start with: Protein 30% (4 cal/g), Carbs 40% (4 cal/g), Fat 30% (9 cal/g). At 2,000 cal: 150g protein, 200g carbs, 67g fat. For weight loss, increase protein to 35-40% to preserve muscle.
Yes, it's considered the most accurate BMR formula for the general population, within 10% of measured BMR for most people. It's more accurate than the older Harris-Benedict equation, especially for overweight individuals.
It depends on your TDEE and goals. Maintain = TDEE. Lose weight = TDEE − 500-1,000. Gain weight = TDEE + 250-500. Average adult TDEE ranges from 1,600-3,000 calories based on size, sex, age, and activity.