Calorie Calculator
Calculate your daily calorie needs (TDEE) using the Mifflin-St Jeor equation. See targets for weight loss, maintenance, and muscle gain.
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Understanding Your Calorie Needs
Your BMR (Basal Metabolic Rate) is the calories your body burns at rest. Your TDEE accounts for all daily activity on top of that.
Calorie Targets by Goal
- Weight Loss: Eat 500 cal/day below TDEE → lose ~1 lb/week
- Aggressive Loss: Eat 750 cal/day below TDEE → lose ~1.5 lb/week
- Maintenance: Eat at TDEE → maintain current weight
- Muscle Gain: Eat 250–500 cal/day above TDEE → lean bulk
Note: Never eat below 1,200 cal/day (women) or 1,500 cal/day (men) without medical supervision.