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Your Basal Metabolic Rate (BMR)
At complete rest, your body burns — calories per day just to maintain basic functions.
What is TDEE?
Total Daily Energy Expenditure is the total calories your body burns in a day, including exercise and daily activities.
What is BMR?
Basal Metabolic Rate is the calories your body needs at complete rest — just to breathe, circulate blood, and stay alive.
Losing weight
A deficit of 500 calories per day typically leads to about 1 lb (0.45 kg) of weight loss per week — a healthy, sustainable rate.
Building muscle
A surplus of 250–500 calories per day combined with strength training helps build lean muscle mass over time.
Common questions
How many calories should I eat per day?
It depends on your age, sex, weight, height, and activity level. Most adults need between 1,600 and 3,000 calories per day. Use the calculator above to get your personalized number.
How many calories do I need to lose weight?
To lose weight, you need to eat fewer calories than you burn. A deficit of 500 calories per day leads to roughly 1 pound of weight loss per week. Our calculator shows your personalized weight loss calorie target.
What is the Mifflin-St Jeor equation?
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating BMR. It factors in your age, sex, weight, and height, then multiplies by your activity level to get your TDEE.
How many calories should I eat to gain muscle?
To gain muscle, eat 250–500 calories above your maintenance level and combine with strength training. Our calculator shows your gain target automatically.
How accurate is this calorie calculator?
This calculator uses the Mifflin-St Jeor equation, which research shows is accurate within 10% for most people. Individual results may vary based on genetics, hormones, and other factors. Consult a dietitian for a personalized plan.