Calorie Calculator
Estimate accurately your daily calorie needs for weight maintenance, loss, or gain using the Mifflin-St Jeor formula.
Moderate exercise/sports 3-5 days/week
Daily Maintenance Calories
Calories / day to maintain current weight
Weight Loss
Weight Gain
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View AllMaster Your Nutrition with the TDEE Calculator
Understanding how many calories your body needs is the fundamental first step to achieving any fitness goal. Whether you want to lose weight, gain muscle, or simply maintain your current physique, knowing your Total Daily Energy Expenditure (TDEE)is crucial. Our **Calorie Calculator** uses the scientifically validated Mifflin-St Jeor equation to provide you with a personalized estimate of your daily calorie needs.
This tool considers your unique physiological factors—age, gender, height, weight, and activity level—to calculate your Basal Metabolic Rate (BMR) and total calories burned. By tailoring your intake to this number, you stop guessing and start making data-driven decisions for your health.
How We Calculate Your Calories
The calculation involves two main steps. First, we determine your **Basal Metabolic Rate (BMR)**. This is the amount of energy your body burns at complete rest just to keep you alive—powering your heart, lungs, brain, and other organs. We use the Mifflin-St Jeor equation, widely considered the most accurate formula for estimating BMR in healthy individuals.
Next, we apply an **Activity Multiplier** based on your lifestyle to find your TDEE. This accounts for the calories you burn through movement, exercise, and daily tasks. The result is your maintenance calories: the amount you need to eat to stay exactly the same weight.
Activity Levels Explained
- Sedentary:Little or no exercise, desk job. Most office workers fall into this category.
- Lightly Active:Light exercise or sports 1-3 days a week.
- Moderately Active:Moderate exercise or sports 3-5 days a week.
- Active:Hard exercise or sports 6-7 days a week.
- Very Active:Very hard exercise, physical job, or training 2x/day.
Weight Goals: Cutting, Bulking, and Maintenance
Weight Loss (Deficit)
To lose fat, you must consume fewer calories than you burn. A deficit of 500 calories per day typically results in losing about 1 lb (0.45 kg) per week. This is considered a safe and sustainable rate.
Maintenance
Eating at your TDEE means your weight stays stable. This is ideal for performance athletes, people happy with their current size, or those taking a "diet break" to recover metabolism.
Weight Gain (Surplus)
To build muscle, you need a calorie surplus allowing your body to repair and grow tissue. A surplus of 250-500 calories per day minimizes fat gain while maximizing muscle growth (hypertrophy).