Calorie Calculator
Estimate your daily calorie needs based on your body stats and activity level. Get targets for weight loss, maintenance, and muscle gain.
Weight Loss
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cal/day
Maintenance
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cal/day
Muscle Gain
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cal/day
How calorie needs are calculated.
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating Basal Metabolic Rate (BMR). Your BMR is then multiplied by an activity factor to determine your Total Daily Energy Expenditure (TDEE).
For weight loss, a deficit of 500 calories per day results in approximately 0.5 kg (1 lb) of fat loss per week. For muscle gain, a surplus of 200–300 calories supports lean mass growth when combined with resistance training.
Frequently asked questions.
How accurate is this calculator?
The Mifflin-St Jeor equation is accurate to within 10% for most people. Individual metabolism varies based on genetics, muscle mass, and hormonal factors. Use the result as a starting point and adjust based on real-world results.
How many calories should I eat to lose weight?
A safe calorie deficit is 500 calories below your maintenance level. Never go below 1,200 calories (women) or 1,500 calories (men) without medical supervision.