Calorie Calculator

Find out how many calories you need daily for weight loss, maintenance, or muscle gain. This calculator uses the Mifflin-St Jeor equation, one of the most accurate formulas.

Your Daily Calorie Needs

Enter your details above to see results.

How to Use This Calorie Calculator

  1. Enter your age, gender, weight, and height
  2. Select your activity level (be honest about this!)
  3. Click "Calculate Calories"
  4. See your maintenance, weight loss, and weight gain calories

Understanding Your Results

  • Maintenance Calories (TDEE): Eat this many calories to stay at your current weight
  • Weight Loss Calories: Subtract 500 calories for gradual, sustainable weight loss (about 0.5kg per week)
  • Weight Gain Calories: Add 500 calories for healthy muscle gain (about 0.5kg per week)

Source: Mifflin-St Jeor Equation, validated by Academy of Nutrition and Dietetics

What is BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest, just to keep you alive (breathing, heartbeat, temperature). TDEE (Total Daily Energy Expenditure) is BMR plus calories burned through daily activities and exercise. This calculator shows your TDEE.
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Why 500 Calories Less? The Science of Sustainable Weight Loss

A deficit of 500 calories per day leads to about 0.5kg (1 pound) of weight loss per week. This is considered safe and sustainable by health experts. Losing weight faster than that often leads to muscle loss, nutrient deficiencies, and rebound weight gain.

When I started, I tried eating 1200 calories a day. I lost weight fast, but I was miserable. I had no energy. I was always hungry. I gained it all back within months. Now I aim for a 300-500 calorie deficit, and the weight stays off.

Calorie Quality Matters Too
500 calories from vegetables, lean protein, and whole grains will make you feel very different from 500 calories from pizza and soda. Focus on nutrient-dense foods, not just calorie counts. The same number of calories can have completely different effects on your hunger, energy, and health.

How Activity Level Affects Your Calories

  • Sedentary: Office job, little exercise. Most people overestimate their activity. If you're not sure, choose sedentary.
  • Lightly active: Exercise 1-3 days/week or walking frequently
  • Moderately active: Exercise 3-5 days/week
  • Active: Exercise 6-7 days/week or active job
  • Very active: Physical job + daily hard exercise
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What to Do With Your Calorie Number

  • For weight loss: Eat the "weight loss" number. Track for a few weeks. If not losing, reduce slightly (but never below 1200 for women or 1500 for men).
  • For weight gain (muscle): Eat the "weight gain" number plus focus on protein and strength training.
  • For maintenance: Eat the "maintenance" number. Adjust up or down based on how you feel.
A Note From My Experience: I used to obsess over calories. I counted everything. It made me miserable. Here's what I learned: calories matter, but they're not everything. Focus on eating real food. Stop when you're full. Drink water. Don't starve yourself. And please, don't let a number ruin your day. Use this as a guide, not a rule.

Important Reminder

These numbers are estimates. Everyone's body is different. Don't get obsessed with eating exactly the right number. Use this as a starting point. Listen to your hunger signals. Pay attention to how you feel. And remember: consistency beats perfection every time.

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