Calorie Calculator
Calculate your Total Daily Energy Expenditure (TDEE) and find exactly how many calories to eat to lose weight, maintain, or build muscle.
Frequently Asked Questions
How many calories should I eat per day?
Your daily calorie needs depend on age, sex, weight, height, and activity level. The average adult needs 1,600–3,000 calories per day. To lose weight, create a deficit of 500–750 calories/day below your TDEE, which produces approximately 1–1.5 lbs of weight loss per week. Never go below 1,200 calories (women) or 1,500 calories (men) without medical supervision.
What is TDEE and how is it calculated?
Total Daily Energy Expenditure (TDEE) is the total calories you burn in a day. It is calculated as your Basal Metabolic Rate (BMR) × an activity multiplier. BMR is computed using the Mifflin–St Jeor equation: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 (men) or −161 (women). Activity multipliers range from 1.2 (sedentary) to 1.9 (very active).
How accurate are online calorie calculators?
Calorie calculators are accurate within ±10–15% for most people. Individual metabolic variation, muscle mass, gut microbiome, and hormones all affect actual calorie needs. Use calculator results as a starting point, then track your weight for 2–3 weeks and adjust by ±100–200 calories based on real results. Consistency in tracking matters more than precision.