Calorie Calculator
Calculate daily calorie needs, track calorie burn, and plan nutrition goals.
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Enhanced Calorie Calculator
Calculate your daily calorie needs with multiple BMR formulas, TDEE, and personalized macros
How it works
A calorie calculator estimates how many calories you burn per day (your TDEE) by scaling your resting burn (BMR) by an activity factor. To lose or gain weight you eat below or above that maintenance number — a calorie deficit forces your body to use stored energy, a surplus builds it.
Maintenance calories & weight change
TDEE = BMR × activity factor 1 lb of fat ≈ 3,500 calories
- BMR
- resting calories (Mifflin-St Jeor)
- activity factor
- 1.2 sedentary · 1.55 moderate · 1.9 very active
- deficit/surplus
- calories below/above TDEE per day
Worked example
- BMR = 1,780 cal/day
- Moderately active → factor 1.55
- Goal: lose weight
- TDEE = 1,780 × 1.55 ≈ 2,759 cal/day to maintain
- Eat 500 fewer → ~2,259 cal/day
A 500-calorie daily deficit ≈ 3,500/week ≈ about 1 lb of fat lost per week.
Good to know
- The 3,500-calories-per-pound rule is a useful approximation; real loss slows as your body adapts, so recalculate as your weight changes.
- Very aggressive deficits backfire — they cost muscle and tank energy. A 0.5–1% of body-weight loss per week is sustainable.
- Calorie quality matters too: protein preserves muscle and keeps you full, so the same calorie budget works better with enough protein.
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Frequently Asked Questions
How many calories do I need per day?
Your daily calorie needs depend on your BMR (basal metabolic rate), activity level, and goals. Use our calorie calculator with multiple BMR formulas (Mifflin-St Jeor, Harris-Benedict, Katch-McArdle) to calculate your TDEE (Total Daily Energy Expenditure) and personalized calorie goals for weight loss, maintenance, or gain.
How many calories do I need to lose weight?
Create a 500-750 calorie daily deficit to lose 1-1.5 pounds per week. Don't go below 1,200 calories (women) or 1,500 (men) without medical supervision. Our calculator automatically ensures safe minimums and provides personalized recommendations based on your BMR and activity level.
What is BMR and TDEE?
BMR (Basal Metabolic Rate) is calories burned at complete rest. TDEE (Total Daily Energy Expenditure) includes BMR plus activity calories. TDEE determines your maintenance calories. Our calculator uses multiple formulas (Mifflin-St Jeor, Revised Harris-Benedict, Katch-McArdle) to calculate BMR and then applies activity multipliers to get TDEE.
Which BMR formula is most accurate?
Mifflin-St Jeor is generally considered the most accurate for the general population. Revised Harris-Benedict is an older alternative. Katch-McArdle is most accurate if you know your body fat percentage, as it calculates based on lean body mass. Our calculator lets you compare all three formulas.
Should I eat back exercise calories?
Most people overestimate exercise calories burned. If weight loss stalls, you can add back 25-50% of exercise calories, but focus on consistent activity and accurate tracking. Our calculator provides realistic exercise calorie burn estimates to help you make informed decisions.
How accurate are calorie calculators?
Calculators provide estimates within 10-20% accuracy. Individual metabolism varies based on genetics, hormones, and other factors. Track your weight for 2-3 weeks and adjust calories based on actual results. Our calculator uses multiple formulas to give you a range of estimates.
What are macros and why do they matter?
Macronutrients (protein, carbs, fats) affect body composition and satiety. Calories determine weight change, but macros affect how your body looks and feels. Our calculator provides macro breakdowns for different approaches: balanced, high protein, low carb, and high carb.
Should I track calories forever?
Not necessarily. Track for 3-6 months to learn portion sizes and calorie content. Many people successfully maintain weight using mindful eating habits learned from tracking. Our calculator helps you understand your needs so you can make informed choices without constant tracking.