⚠️ Health Disclaimer: This calculator provides estimates based on the Mifflin-St Jeor equation and general activity multipliers. Results are not medical advice. Individual calorie needs vary based on metabolism, body composition, health conditions, and medications. Consult a healthcare provider or registered dietitian before starting any diet or making significant changes to your calorie intake. Never eat below 1,200 calories/day (women) or 1,500 calories/day (men) without medical supervision.
How the Calorie Calculator Works
This calculator uses the Mifflin-St Jeor equation, widely 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).
Lightly Active (×1.375): Light exercise 1–3 days/week
Moderately Active (×1.55): Moderate exercise 3–5 days/week
Very Active (×1.725): Hard exercise 6–7 days/week
Extra Active (×1.9): Athlete or very physical job plus training
Calorie Targets for Weight Goals
One pound of body fat is roughly 3,500 calories. To lose 1 lb/week, you need a daily deficit of about 500 calories. To gain 1 lb/week, add 500 calories above your TDEE. Slower changes (0.5 lb/week) are generally more sustainable and easier to maintain.
Understanding Macros
Macronutrients — protein, carbohydrates, and fat — provide the calories in your diet. Protein and carbs each have 4 calories per gram, while fat has 9 calories per gram. The default 30/40/30 split works well for most people, but you can adjust the sliders based on your goals:
Higher protein (35–40%): Better for muscle building and preserving muscle during weight loss
Higher carbs (45–55%): Better for endurance athletes and high-intensity training
Higher fat (35–40%): May work better for low-carb or keto approaches
BMR (Basal Metabolic Rate) is the number of calories your body burns at rest to maintain basic functions like breathing and circulation. This calculator uses the Mifflin-St Jeor equation, which factors in your weight, height, age, and gender for the most accurate estimate.
What is TDEE?
TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor. It represents the total calories you burn per day including exercise and daily movement. Eating at your TDEE maintains your current weight.
How many calories should I eat to lose weight?
To lose 1 pound per week, eat about 500 calories below your TDEE. For 0.5 lb/week, reduce by 250 calories. Never go below 1,200 calories (women) or 1,500 calories (men) without medical supervision.
What is a good macro split for weight loss?
A common starting point is 30% protein, 40% carbs, and 30% fat. Higher protein (35–40%) can help preserve muscle during a calorie deficit. Adjust based on your goals, preferences, and how you feel.
How accurate is the Mifflin-St Jeor formula?
The Mifflin-St Jeor equation is considered the most accurate BMR formula for most people, within about ±10%. Individual metabolism varies based on muscle mass, genetics, and hormonal factors.
Should I eat back exercise calories?
Your TDEE already accounts for your general activity level. If you do extra exercise beyond your usual routine, you may eat back 50–75% of those calories to fuel recovery without overeating.
How long does it take to see results from calorie tracking?
Most people notice changes within 2–4 weeks of consistent calorie tracking. A safe rate of weight loss is 0.5–1 lb per week. Weight fluctuates daily due to water retention, so track weekly averages.
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