Calorie Calculator

How to Use the Calorie Calculator

The Calorie Calculator estimates your Total Daily Energy Expenditure (TDEE), which is the number of calories your body burns each day. Knowing your TDEE is the foundation of any nutrition plan, whether your goal is weight loss, muscle gain, or maintaining your current weight.

Required Information

Enter your age, biological sex, height, weight, and activity level. Activity levels range from sedentary (desk job, little exercise) to extremely active (intense exercise daily or physical labor). The calculator uses this data to estimate your Basal Metabolic Rate (BMR) and then adjusts for activity.

The Calculation Method

This calculator uses the Mifflin-St Jeor equation, considered the most accurate BMR formula. For men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 5. For women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161. The BMR is then multiplied by an activity factor: sedentary (1.2), light activity (1.375), moderate (1.55), very active (1.725), or extremely active (1.9).

Calorie Goals

Weight Loss: A deficit of 500 calories per day results in approximately 1 pound of weight loss per week. A 1,000-calorie deficit targets 2 lbs per week. Never go below 1,200 calories (women) or 1,500 calories (men) without medical supervision.

Weight Maintenance: Eat at your TDEE level to maintain current weight.

Weight Gain: A surplus of 250-500 calories per day supports lean muscle gain when combined with resistance training.

Macronutrient Breakdown

The calculator also suggests a macronutrient split. A common starting point is 40% carbohydrates, 30% protein, and 30% fat. For a 2,000 calorie diet: 200g carbs, 150g protein, and 67g fat. Adjust based on your specific goals and dietary preferences.

Frequently Asked Questions

Q: How accurate is this calculator?

A: The Mifflin-St Jeor equation is accurate to within about 10% for most people. Individual metabolism varies based on genetics, muscle mass, hormones, and other factors. Use the estimate as a starting point and adjust based on real-world results over 2-4 weeks.

Q: Should I eat back calories burned during exercise?

A: If your TDEE already accounts for your activity level, additional exercise calories are included. If you selected sedentary and exercise separately, you may eat back a portion (about 50-75%) of exercise calories. Fitness trackers often overestimate calories burned.

Q: Why am I not losing weight at a calorie deficit?

A: Common reasons include underestimating portion sizes, not counting liquid calories, metabolic adaptation over time, water retention masking fat loss, or an inaccurate TDEE estimate. Track food intake carefully with a kitchen scale for the most accurate results.