Calorie Calculator
Find your daily calorie needs for weight loss, maintenance, or muscle gain
Age
Weight
Height
Activity Level
How This Calculator Works
This calculator uses the Mifflin-St Jeor equation, considered the most accurate formula for estimating BMR (Basal Metabolic Rate) - the calories your body burns at complete rest.
Your BMR is then multiplied by an activity factor to get TDEE (Total Daily Energy Expenditure) - the actual number of calories you burn in a day including movement and exercise.
Calorie Deficit Guide
500 cal deficit/day
~0.5 kg loss per week - sustainable, recommended pace
1000 cal deficit/day
~1 kg loss per week - faster but harder to maintain
500 cal surplus/day
~0.5 kg gain per week - for muscle building phases
Frequently Asked Questions
Q: Is this calculator accurate for everyone?
A: It gives a solid estimate for most people, but individual metabolism varies based on muscle mass, genetics, and health conditions. Use it as a starting point and adjust based on real results over 2-3 weeks.
Q: Should I eat below my BMR?
A: No. Eating below your BMR for extended periods can slow metabolism and cause muscle loss. Stay above BMR and create your deficit through TDEE instead.
Q: How often should I recalculate?
A: Recalculate every time your weight changes by 5kg or more, or every 4-6 weeks during active weight loss or gain phases.