About the Calorie Calculator
This Calorie Calculator estimates the number of calories you need to consume each day to maintain your current weight. It is based on the Mifflin-St Jeor equation, which calculates your Basal Metabolic Rate (BMR)—the number of calories your body burns at rest to sustain vital functions like breathing, circulation, and cell production. Your BMR is then multiplied by an activity factor to estimate your Total Daily Energy Expenditure (TDEE), which reflects the calories you need based on your typical level of physical activity.
Understanding your calorie needs is essential for weight management. To lose about one pound per week, you generally need to create a deficit of roughly 500 calories per day (since one pound of body weight is equivalent to approximately 3,500 calories). To gain weight, you would add calories instead. It is generally not advisable to create a deficit greater than 1,000 calories per day, as losing more than two pounds per week can lead to muscle loss, slowed metabolism, and other health risks.
The calculator provides estimates based on averages; individual needs vary due to genetics, body composition, and other factors. Use these results as a starting point and adjust based on your progress. Pair calorie awareness with a balanced diet rich in whole foods and adequate protein. For help splitting your calories into protein, carbohydrates, and fat, use our Macro Calculator.