Calculate your daily calorie needs based on your age, gender, weight, height, and activity level. Get personalized recommendations for weight loss, maintenance, or muscle gain.
Most accurate for modern lifestyles. Used by many nutritionists.
Classic formula, revised in 1984. Still widely used.
Total Daily Energy Expenditure based on your activity level.
Monitor your weight weekly, not daily. Weight fluctuates naturally due to water retention and other factors.
Prioritize vegetables, fruits, lean proteins, whole grains, and healthy fats. They're more satiating per calorie.
Drink plenty of water. Sometimes thirst is confused with hunger. Aim for 8-10 glasses daily.
Use smaller plates, measure portions, and be mindful of serving sizes, especially calorie-dense foods.
Strength training helps maintain muscle during weight loss. Cardio burns extra calories.
Poor sleep affects hunger hormones (ghrelin & leptin), leading to increased appetite and cravings.
Functions: Builds and repairs muscle, supports immune function, hormone production
Sources: Chicken, fish, eggs, tofu, legumes, Greek yogurt
Recommendation: 25-35% of total calories
Functions: Primary energy source, fuel for brain and muscles
Sources: Rice, pasta, bread, fruits, vegetables, oats
Recommendation: 40-50% of total calories
Functions: Hormone production, vitamin absorption, cell structure
Sources: Avocado, nuts, olive oil, fatty fish, seeds
Recommendation: 20-30% of total calories
This calculator uses the Mifflin-St Jeor equation, which is one of the most accurate formulas available. However, individual metabolic rates can vary by 10-15%. Use the results as a starting point and adjust based on your actual progress.
A deficit of 500-750 calories per day typically results in 0.5-1 kg (1-1.5 lbs) weight loss per week, which is considered safe and sustainable. Deficits larger than 1000 calories should only be done under medical supervision.
If you selected the correct activity level, your exercise is already accounted for in your TDEE. You don't need to eat back exercise calories unless you're doing significantly more activity than usual.
Weight loss isn't always linear. Water retention, hormonal changes, muscle gain, and digestive contents can mask fat loss. If the scale hasn't moved after 2-3 weeks, reassess your calorie intake or activity level.
While calorie counting is effective, it's not mandatory. Some people succeed with portion control, intuitive eating, or diet quality improvements. However, tracking provides the most precise control.
Recalculate every 4-5 kg (10 lbs) of weight loss or every 2-3 months. As you lose weight, your calorie needs decrease.