Calorie Calculator
Estimate the number of calories you need to consume daily to maintain, lose, or gain weight.
Your Details
To Maintain Weight
Calories / Day
Weight Loss Plans
Mild Weight Loss 0.5 lb/week
Weight Loss 1 lb/week
Extreme Weight Loss 2 lb/week
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Start Your Weight Loss Journey
The foundation of weight management is a simple principle: Calories In vs. Calories Out (CICO). Our calculator uses the Mifflin-St Jeor equation, widely considered the gold standard for accuracy, to determine your specific needs.
Understanding TDEE
Your Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day. It combines:
- BMR (Basal Metabolic Rate): Calories burned just keeping you alive (breathing, organs).
- NEAT (Non-Exercise Activity): Walking to the car, fidgeting, typing.
- Exercise: Intentional workouts.
- TEF (Thermic Effect of Food): Energy used to digest what you eat.
Safe Weight Loss Guidelines
Experts recommend a gradual weight loss of 0.5 to 1 kg (1-2 lbs) per week.
- Moderate Deficit: Aim for 500 calories below your maintenance level. This usually leads to ~1 lb loss per week.
- Don't Go Too Low: Eating below your BMR can slow down your metabolism and cause muscle loss. Men generally shouldn't eat below 1500 calories, and women below 1200, without medical supervision.
- Protein is Key: High protein intake helps preserve muscle mass while in a deficit and keeps you feeling full longer.