Calculate your daily calorie needs based on age, gender, weight, height, and activity level. Find out how many calories to eat for weight loss, maintenance, or muscle gain. Free and science-based.
Calories burned at complete rest
We use the Mifflin-St Jeor equation - the most accurate formula:
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161
BMR = Calories burned at complete rest
Multiply BMR by activity level:
• Sedentary: BMR × 1.2
• Lightly Active: BMR × 1.375
• Moderately Active: BMR × 1.55
• Very Active: BMR × 1.725
Weight Loss: Subtract 500 cal/day (lose 0.5kg/week)
Maintain: Use calculated calories as-is
Muscle Gain: Add 500 cal/day (gain 0.5kg/week)
Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest. It represents the energy needed for basic functions like breathing, circulation, and cell production. Your BMR accounts for 60-75% of total daily calories burned.
Total Daily Energy Expenditure (TDEE) is your BMR multiplied by activity level. This represents total calories burned per day including exercise and daily activities. TDEE is what you need to maintain current weight.
To lose weight, consume fewer calories than TDEE. A 500 calorie daily deficit leads to ~0.5kg (1 lb) loss per week. Never go below 1,200 calories (women) or 1,500 calories (men) without medical supervision.
To gain muscle, consume more calories than TDEE plus strength training. A 300-500 calorie surplus with high protein (1.6-2.2g per kg bodyweight) supports lean muscle growth while minimizing fat gain.
Not all calories are equal. Focus on nutrient-dense whole foods: lean proteins, vegetables, fruits, whole grains, and healthy fats. These provide vitamins, minerals, and fiber that processed foods lack.
Monitor your weight weekly. If not losing/gaining as expected, adjust calories by 200-300. Factors like stress, sleep, and hormones affect metabolism. Be patient and consistent.
Uses the Mifflin-St Jeor equation, proven most accurate by research. Trusted by nutritionists and fitness professionals worldwide.
Get personalized calorie targets for weight loss, maintenance, or muscle gain. Plus macro breakdown for each goal.
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To lose weight safely, subtract 500 calories from your maintenance calories (TDEE). This creates a deficit leading to ~0.5kg (1 lb) loss per week. Never go below 1,200 cal/day (women) or 1,500 cal/day (men) without medical supervision.
BMR (Basal Metabolic Rate) is calories burned at complete rest. TDEE (Total Daily Energy Expenditure) is BMR multiplied by activity level - your total daily calorie burn including exercise and movement. TDEE is what you need to maintain weight.
We use the Mifflin-St Jeor equation, proven most accurate in studies. However, individual metabolism varies. Use our calculator as a starting point, then adjust based on real-world results after 2-4 weeks of tracking.
Add 300-500 calories to your TDEE (maintenance calories) combined with strength training 3-5x per week. Eat 1.6-2.2g protein per kg bodyweight. This supports muscle growth while minimizing fat gain.
Sedentary: desk job, no exercise. Lightly active: light exercise 1-3 days/week. Moderately active: moderate exercise 3-5 days/week. Very active: hard exercise 6-7 days/week. Super active: physical job + daily training.
Your activity level already accounts for exercise. Don't eat back extra calories unless doing extreme endurance training (2+ hours daily). Track your weight weekly and adjust if needed.
Macros are protein, carbs, and fats. Protein builds muscle (4 cal/g), carbs provide energy (4 cal/g), fats support hormones (9 cal/g). Hitting macro targets ensures you get proper nutrition, not just calories.
Weight fluctuates daily due to water, food, and waste. Track weekly average instead. If no change after 3-4 weeks, adjust calories by 200-300. Factors like stress, sleep, hormones, and accuracy of tracking affect results.
