Calorie Calculator
Calculate your daily calorie needs based on your personal metrics and activity level to achieve your health goals.
How to Use This Calorie Calculator for Weight Loss
Whether you're looking to lose weight, gain muscle, or maintain your current physique, understanding your energy balance is key. This calorie calculator (also known as a TDEE calculator) estimates your precise daily calorie intake needs based on your unique metrics.
To use the calculator effectively:
- For Weight Loss: You need a calorie deficit. The calculator automatically suggests a deficit of 500 calories to help you lose approx. 1 lb (0.5 kg) per week.
- For Maintenance: This is your "equilibrium" intake. It tells you how to calculate maintenance calories so you stay the same weight.
- For Weight Gain: You need a surplus. The tool adds calories to support muscle growth.
Calorie Deficit Calculator Explained
Many users search for a specific "calorie deficit calculator." This tool functions exactly as that. A calorie deficit occurs when you consume fewer calories than your body burns (your Total Daily Energy Expenditure). For example, if your TDEE is 2,200 calories, eating 1,700 calories creates a 500-calorie deficit.
How to calculate calorie deficit? manually: Calculate your maintenance calories using the formulas below, then subtract 15-20% from that number. Our tool does this math for you instantly.
How the Calorie Calculator Works
Our calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate methods for estimating Basal Metabolic Rate (BMR). BMR represents the number of calories your body needs to perform basic life-sustaining functions like breathing, circulation, and cell production while at complete rest.
The Mifflin-St Jeor Equation
For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
Once your BMR is calculated, it's multiplied by an activity factor to determine your TDEE. This accounts for the additional calories you burn through daily activities and exercise.
Activity Level Multipliers
- Sedentary (1.2): Little to no exercise, desk job
- Lightly Active (1.375): Light exercise 1-3 days per week
- Moderately Active (1.55): Moderate exercise 3-5 days per week
- Very Active (1.725): Hard exercise 6-7 days per week
- Extra Active (1.9): Very hard exercise and physical job
Calorie Goals for Different Objectives
Weight Loss
To lose weight safely, a caloric deficit of 500-750 calories per day is typically recommended. This creates a weekly deficit of 3,500-5,250 calories, which translates to approximately 0.5-0.75 kg (1-1.5 lbs) of weight loss per week. Faster weight loss is generally not recommended as it can lead to muscle loss, nutritional deficiencies, and metabolic adaptation.
Weight Maintenance
Consuming calories equal to your TDEE will help you maintain your current weight. This is important for preserving muscle mass while keeping body fat levels stable. Even small daily surpluses or deficits can lead to significant weight changes over time.
Weight Gain
For muscle building or healthy weight gain, a surplus of 300-500 calories above your TDEE is typically recommended. Combined with resistance training, this surplus provides the energy needed for muscle protein synthesis while minimizing fat gain.
Factors That Affect Calorie Needs
- Age: Metabolic rate generally decreases with age
- Gender: Men typically have higher calorie needs due to greater muscle mass
- Body Composition: More muscle mass means higher calorie burn
- Genetics: Some people naturally have faster or slower metabolisms
- Hormones: Thyroid function and other hormones affect metabolism
- Climate: Extreme temperatures can increase calorie expenditure
Tips for Accurate Calorie Tracking
- Use a reliable app: Apps like MyFitnessPal or a simple food calorie calculator can help you track intake.
- Weigh your food: Estimating portions is the #1 reason for stalled weight loss.
- Track beverages: Coffees, sodas, and juices often hide hundreds of calories.
Restaurant Calorie Calculators
If you are looking for specific nutritional information, you might be searching for things like a Chipotle calorie calculator, Starbucks calorie calculator, Subway calorie calculator, or McDonald's calorie calculator. While this tool calculates your personal needs, you should visit those specific restaurant websites to find the exact calorie content of their menu items to plug into your daily total.
Frequently Asked Questions
How accurate is this calorie calculator?
The Mifflin-St Jeor equation is accurate to within about 10% for most people. Your actual needs may vary based on factors not captured in the formula, such as body composition and genetics.
Should I eat back exercise calories?
It depends on your goals. If trying to lose weight, eating back only 50-75% of exercise calories is often recommended since exercise calorie estimates tend to be inflated.
Why am I not losing weight at a calorie deficit?
Common reasons include underestimating calorie intake, overestimating activity level, metabolic adaptation, or water retention masking fat loss.
Calories Burned & Exercise Calculators
While this tool calculates your total daily needs, you might want to know specifically how many calories you burn during activities like walking, running, or cycling. We have dedicated tools for that:
- Calories Burned Calculator - Estimate burn for hundreds of exercises.
- Pace Calculator - Calculate your running or walking pace.
Understanding your output (calories burned) is just as important as tracking your input (food calories) for successful weight management.