Calorie Calculator
Estimate the number of calories you need to consume daily to maintain, lose, or gain weight.
Weight management ultimately comes down to an energy balance equation: calories in versus calories out. Our Calorie Calculator uses the Mifflin-St Jeor equation—considered the most accurate formula by the American Dietetic Association—to estimate exactly how much fuel your body needs to maintain its current weight, and how much you should eat to reach your goals safely.
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Frequently Asked Questions
Start Your Weight Loss Journey
The foundation of weight management is a simple principle: Calories In vs. Calories Out (CICO). Our calculator uses the Mifflin-St Jeor equation, widely considered the gold standard for accuracy, to determine your specific needs.
1. Understanding TDEE
Your Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day. It combines:
- BMR (Basal Metabolic Rate): Calories burned just keeping you alive (breathing, organs).
- NEAT (Non-Exercise Activity): Walking to the car, fidgeting, typing.
- Exercise: Intentional workouts.
- TEF (Thermic Effect of Food): Energy used to digest what you eat.
2. Safe Weight Loss Guidelines
Experts recommend a gradual weight loss of 0.5 to 1 kg (1-2 lbs) per week.
- Moderate Deficit: Aim for 500 calories below your maintenance level. This usually leads to ~1 lb loss per week.
- Don't Go Too Low: Eating below your BMR can slow down your metabolism and cause muscle loss. Men generally shouldn't eat below 1500 calories, and women below 1200, without medical supervision.
- Protein is Key: High protein intake helps preserve muscle mass while in a deficit and keeps you feeling full longer.
3. What About Macros?
While calories determine weight loss, macronutrients (Protein, Carbs, Fats) determine how you look and feel.
A balanced approach works well for most, but prioritizing protein (at least 0.8g per lb of body weight) is the most important factor for satiety and muscle retention during a diet.
4. Advanced Strategy: Zig-Zag Cycling
Calorie Cycling (or "Zig-Zagging") involves eating more calories on some days (like workout days) and fewer on others, while maintaining the same weekly average.
- Prevents Adaptation: It may keep your metabolism slightly more responsive by avoiding long periods of low-energy signaling.
- Psychological Relief: Having "high" days allows for social meals or treats, making adherence easier long-term.
4. Frequently Asked Questions (FAQ)
Q: I'm not losing weight at my estimated deficit?
Calculators are estimates. If you aren't losing weight after 2 weeks, reduce your daily calories by another 100-200. Also, ensure you are tracking every bite accurately (condiments and drinks count!).
Q: Should I eat back my exercise calories?
Generally, no. Fitness trackers often overestimate calories burned. It's safer to consider exercise as "bonus" burn rather than eating it back, unless you are an endurance athlete.