Calorie Calculator
Calculate your Total Daily Energy Expenditure (TDEE) and get personalized calorie recommendations for weight loss, maintenance, or muscle gain. Includes macronutrient breakdown and weekly calorie targets for meal planning.
Why This Calorie Calculator Is Different
I got frustrated searching for a calorie calculator that didn't just throw a number at me with zero context. Most calculators use outdated formulas, have vague activity levels, or completely ignore macronutrients. I built this calculator to fix those problems with features backed by nutritional science.
🎯 Accurate TDEE Using Mifflin-St Jeor Equation
We use the Mifflin-St Jeor equation—the gold standard validated by research to be within 10% accuracy for most people. Older calculators still use the Harris-Benedict formula from 1919, which overestimates calorie needs by 5% on average. That's 100+ calories per day you weren't actually burning. The Mifflin-St Jeor equation was developed in 1990 and accounts for modern body compositions and lifestyles.
📊 Goal-Based Calorie Recommendations
Want to lose weight? You get a scientifically-backed 20% calorie deficit (typically 500-750 calories), not some arbitrary 1,200-calorie crash diet that tanks your metabolism. Trying to build muscle? A conservative 10% surplus gives you lean gains without unnecessary fat accumulation. The calculator automatically adjusts your target calories based on what you're actually trying to accomplish, using safe ranges recommended by nutrition professionals.
🍗 Personalized Macronutrient Breakdown
Protein is set based on your body weight (0.8-1g per pound) to preserve muscle mass during a calorie deficit or support muscle growth during a bulk. Carbs and fats are distributed to optimize energy levels and hormone production. You're not getting a generic 33/33/33 split—you're getting personalized macro targets that match your body composition goals and activity level.
📅 Weekly Calorie Totals for Flexible Dieting
Most calorie calculators assume you eat the exact same amount every day. We show weekly totals because real life doesn't work that way. Eat more on training days (2,200 calories), less on rest days (1,800 calories)—as long as your weekly average hits the target, you're on track. This flexible dieting approach improves long-term adherence while delivering the same weight management results.
🔒 Complete Privacy Protection
Your stats, your goals, your macros—none of it leaves your browser. All calculations happen client-side using JavaScript. No account required, no email collected, no tracking pixels watching what you calculate. Just the tool, doing its job, respecting your privacy.
How TDEE and Calorie Needs Work
Your daily calorie needs depend on two factors: how many calories your body burns at rest (BMR), and how many extra calories you burn through activity (TDEE).
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
Activity multipliers range from 1.2 (sedentary) to 1.9 (athlete)
BMR (Basal Metabolic Rate) is the calories you'd burn lying in bed all day. It keeps your heart beating, lungs breathing, brain thinking. For a 180-lb man, that's around 1,800 calories. For a 140-lb woman, around 1,400 calories.
TDEE (Total Daily Energy Expenditure) takes your BMR and multiplies it by your activity level. If that 180-lb man exercises 3-5 days per week (moderate activity), his TDEE is 1,800 × 1.55 = 2,790 calories. That's his maintenance—the amount he needs to eat to stay the same weight.
Example calculation: A 30-year-old woman who weighs 150 lbs (68 kg) and is 5'6" (168 cm) with moderate activity:
- BMR = (10 × 68) + (6.25 × 168) - (5 × 30) - 161 = 1,419 calories
- TDEE = 1,419 × 1.55 = 2,199 calories
- For weight loss (20% deficit) = 2,199 × 0.8 = 1,759 calories/day
Real-World Calorie and Nutrition Scenarios
Understanding your calorie needs becomes clearer when you see how different people with different goals approach their nutrition. Here are four detailed scenarios showing how TDEE calculations translate to real-world meal plans and weight management goals.
Busy Office Worker Cutting Weight
- Profile: 35-year-old male, 200 lbs, 5'10", sedentary job
- Activity: Gym 3 days/week (moderate activity level)
- BMR: 1,920 calories
- TDEE: 2,976 calories (1,920 × 1.55)
- Goal: Lose 1.5 lbs/week (20% deficit)
- Target Calories: 2,380 calories/day
- Macros: 180g protein, 238g carbs, 79g fat
Key Insight: At 2,380 calories with high protein (180g), he preserves muscle mass while losing fat. This isn't aggressive—it's sustainable for 12-16 weeks without metabolic slowdown.
Active Woman Maintaining Weight
- Profile: 28-year-old female, 140 lbs, 5'5", very active
- Activity: Runs 5 days/week + strength training
- BMR: 1,382 calories
- TDEE: 2,384 calories (1,382 × 1.725)
- Goal: Maintain current weight
- Target Calories: 2,384 calories/day
- Macros: 126g protein, 298g carbs, 79g fat
Key Insight: High activity demands 2,384 calories—far more than the stereotype of "women eating 1,200 calories." Higher carbs (298g) fuel her intense training schedule.
Lean Bulking for Muscle Gain
- Profile: 24-year-old male, 165 lbs, 5'9", athlete
- Activity: Lifting 6 days/week, physically active job
- BMR: 1,756 calories
- TDEE: 3,336 calories (1,756 × 1.9)
- Goal: Gain 0.5-1 lb/week (10% surplus)
- Target Calories: 3,670 calories/day
- Macros: 165g protein, 505g carbs, 102g fat
Key Insight: A 10% surplus (330 calories) supports muscle growth without excessive fat gain. The 505g carbs fuel intense training and optimize recovery between sessions.
Older Adult Gradual Weight Loss
- Profile: 55-year-old woman, 170 lbs, 5'4", light activity
- Activity: Walking 30min daily, yoga 2x/week
- BMR: 1,344 calories
- TDEE: 1,848 calories (1,344 × 1.375)
- Goal: Lose 0.75 lb/week (20% deficit)
- Target Calories: 1,478 calories/day
- Macros: 128g protein, 148g carbs, 49g fat
Key Insight: Protein stays high (128g, 0.75g per lb) to combat age-related muscle loss. The moderate deficit preserves lean mass while allowing steady, sustainable fat loss.
What these scenarios show: Calorie needs vary dramatically based on age, sex, activity level, and goals. A sedentary office worker trying to lose weight might eat 2,380 calories, while a very active woman maintaining weight eats about the same (2,384). An athlete building muscle needs 3,670 calories—more than 2.5x what some crash diets recommend. Use your personalized TDEE as your starting point, then adjust based on real-world results after 2-3 weeks.
Calorie and Nutrition Strategies
Track for 2-3 Weeks, Then Adjust
No calculator is perfect because everyone's metabolism is slightly different. Use your calculated calories for 2-3 weeks, track your weight weekly, then adjust by 100-200 calories if you're not seeing the expected results. Losing more than 2 lbs/week? Eat more. Not losing after 3 weeks? Drop 100-200 calories.
Protein Stays High, Always
Whether cutting, maintaining, or bulking, protein should be 0.7-1g per pound of body weight. This preserves muscle during a deficit and supports growth during a surplus. A 150-lb person needs 105-150g protein daily—about 420-600 calories from protein alone.
Don't Fear Carbs or Fats
Both are essential. Carbs fuel high-intensity training and replenish glycogen. Fats support hormone production and vitamin absorption. The ratio matters less than hitting your calorie and protein targets. Some thrive on 40% carbs, others prefer 50-60%. Experiment to find what keeps you satisfied and energized.
Use the 80/20 Rule
Eat 80% whole, nutrient-dense foods: lean proteins, vegetables, fruits, whole grains, healthy fats. The other 20% can be whatever fits your calories—ice cream, pizza, chocolate. This keeps you sane, social, and consistent long-term. Perfection isn't required; adherence is.
How to Use This Calculator
- Enter your basic stats: Age, sex, weight, and height. Use your current weight, not your goal weight. These determine your BMR—the foundation of all calorie calculations.
- Select your activity level: Be honest. Sedentary is a desk job with minimal movement. Light is 1-3 gym days per week. Moderate is 3-5 days. Very active is daily intense training. When in doubt, start conservative—it's easier to add calories than cut them.
- Choose your goal: Weight loss creates a 20% deficit (500-750 calories), maintenance keeps you at TDEE, and muscle gain adds a 10% surplus (250-500 calories). These are proven ranges that work without being extreme.
- Review your calorie target: This is your daily goal. Your BMR and TDEE are shown for reference. The weekly total helps with meal planning—you don't have to hit the exact number every single day.
- Check your macro breakdown: Protein, carbs, and fat targets are in grams and percentages. Protein is prioritized for muscle preservation. Use these as guidelines, not strict rules—being within 5-10g is close enough.
- Use the chart and export: The pie chart visualizes your macro distribution. Download the PDF to track your plan or share with a trainer. Adjust after 2-3 weeks based on real-world results, not just the calculator.
Common Questions
For healthy, sustainable weight loss, aim for a 500-750 calorie deficit from your TDEE. This results in 1-1.5 pounds lost per week—the sweet spot that preserves muscle and doesn't tank your metabolism. Never go below 1,200 calories for women or 1,500 for men without medical supervision. Extreme deficits cause muscle loss, fatigue, and metabolic slowdown.
TDEE (Total Daily Energy Expenditure) is the total calories you burn in a day including your basal metabolic rate (BMR) plus all physical activity—workouts, walking, fidgeting, everything. It's your maintenance calories. Eat above it, you gain weight. Eat below it, you lose weight. TDEE is the number you need to know to manipulate your weight intentionally instead of guessing.
Calorie calculators using the Mifflin-St Jeor equation are accurate within 10% for most people. That means if it says 2,000 calories, your actual TDEE is likely between 1,800-2,200. Individual variations exist due to genetics, muscle mass, thyroid function, and metabolic adaptation. Use the calculator as a starting point, track for 2-3 weeks, then adjust based on real-world results. Your scale and energy levels don't lie.
A typical effective macro split for weight loss is 40% carbs, 30% protein, and 30% fat. But here's the truth: protein is the only macro that really matters. Get 0.7-1g per pound of body weight to preserve muscle, then split the remaining calories between carbs and fats based on preference. Some people feel better on higher carbs (50%), others prefer higher fat (35-40%). Experiment to find what keeps you satisfied and adherent.
No, you don't have to. As long as your weekly total averages to your target, daily variation is fine. This is called calorie cycling or flexible dieting. Eat more on training days (2,200 calories), less on rest days (1,800 calories), average 2,000 for the week. Some people find this more sustainable than eating the exact same amount every single day. Your body responds to weekly energy balance, not daily perfection.
Activity Level Impact on Daily Calorie Needs
Your activity level multiplier has a dramatic effect on your calorie needs. This comparison table shows how the same person's TDEE changes based only on their weekly exercise routine. These examples use a 30-year-old man, 180 lbs, 5'11" (BMR: 1,847 calories).
| Activity Level | Description | Multiplier | TDEE | Cutting (-20%) | Bulking (+10%) |
|---|---|---|---|---|---|
| Sedentary | Desk job, minimal movement, no planned exercise | 1.2 | 2,216 cal | 1,773 cal | 2,438 cal |
| Light Activity | Walking, light gym workouts 1-3 days/week | 1.375 | 2,540 cal | 2,032 cal | 2,794 cal |
| Moderate Activity | Regular gym sessions, sports 3-5 days/week | 1.55 | 2,863 cal | 2,290 cal | 3,149 cal |
| Very Active | Intense training 6-7 days/week, active lifestyle | 1.725 | 3,186 cal | 2,549 cal | 3,505 cal |
| Athlete | Training 2x/day or physical labor job | 1.9 | 3,509 cal | 2,807 cal | 3,860 cal |
Key takeaway: The difference between sedentary (2,216 cal) and very active (3,186 cal) is 970 calories per day—nearly 1,000 extra calories just from regular exercise. This is why accurately assessing your activity level is crucial. When in doubt, start conservative with a lower multiplier. If you're not losing weight after 2-3 weeks on a "cutting" target, you likely overestimated your activity level.
Common mistake: People often overestimate their activity level. Going to the gym 3 days/week for 45 minutes doesn't make you "very active" if you sit at a desk the other 22 hours of the day. Be honest about your actual movement throughout the entire week, not just your gym time.
Sources & Methodology
This calorie calculator is built on scientifically-validated formulas and nutritional guidelines from authoritative health organizations. Here's exactly where our data comes from and how we ensure accuracy.
🔬 Mifflin-St Jeor Equation
The BMR calculation uses the Mifflin-St Jeor equation (1990), validated by the American Dietetic Association as more accurate than Harris-Benedict. Research shows 10% accuracy for 82% of tested populations.
View Research Paper →🏋️ Activity Multipliers
Activity level multipliers (1.2 to 1.9) are based on research from the National Academy of Sciences on physical activity levels (PAL) and total energy expenditure.
View USDA Guidelines →⚖️ Safe Weight Loss Guidelines
The 20% calorie deficit for weight loss follows CDC recommendations for safe weight loss of 1-2 lbs per week. Minimum calorie thresholds (1,200 women / 1,500 men) prevent metabolic damage.
View CDC Guidance →🍗 Protein Requirements
Protein targets (0.7-1.0g per lb body weight) are based on International Society of Sports Nutrition position stands on protein and athletic performance, validated for muscle preservation during calorie deficits.
View ISSN Position Stand →🔗 Learn More From Trusted Sources
- CDC Healthy Weight Resources - Evidence-based weight management guidance
- NIH Heart-Healthy Living - Comprehensive health and nutrition information
- Academy of Nutrition and Dietetics - Professional nutrition recommendations
- NIDDK Weight Management - National Institute of Diabetes and Digestive and Kidney Diseases
Disclaimer: This calorie calculator provides estimates based on standard metabolic equations and should not replace professional medical or nutritional advice. Individual calorie needs vary based on genetics, metabolism, health conditions, and other factors. Consult with a registered dietitian or healthcare provider before making significant dietary changes, especially if you have medical conditions or are taking medications.