Calorie Calculator – Master Your Metabolism
Stop guessing. Calculate your exact TDEE (Total Daily Energy Expenditure) to build a nutrition plan that actually works for weight loss, maintenance, or muscle gain.
Your Details
To Maintain Weight
Calories / Day
Weight Loss Plans
Your body is a biological machine that requires fuel (calories) to run. The amount of fuel you need depends on your size, age, gender, and how much you move.
This calculator solves the energy balance equation: Calories In vs. Calories Out. By determining your maintenance level, you can manipulate your intake to change your weight efficiently and safely.
Precision Weight Control
Randomly cutting calories often leads to muscle loss and metabolic slowdown. Our tool calculates the "Sweet Spot" deficit—large enough to lose fat, but small enough to preserve muscle.
Activity Factor
Most people underestimate their movement. We break down activity levels into Granular tiers to ensure your TDEE (Total Daily Energy Expenditure) is realistic, not just a guess.
Understanding Your Energy Burn (TDEE)
Your Total Daily Energy Expenditure isn't just one number; it's the sum of four distinct metabolic processes. Understanding these can help you "hack" your metabolism.
The Truth About "Starvation Mode"
Many dieters fear that eating too little will "shut down" their metabolism. While metabolic adaptation is real—your body becomes efficient and burns fewer calories as you lose weight—it does not stop fat loss completely if you are in a deficit.
However, aggressive deficits (more than 25%) can crash your hormonal health, tank testosterone/estrogen, and lead to binge eating. The goal is the Minimum Effective Dose of dieting: eat as much as possible while still losing weight.
Strategic Nutrition: Beyond "Eat Less"
Calorie Cycling (The Zig-Zag Method)
Linear dieting (eating the same calories every day) leads to mental burnout and metabolic slowdown. Try Calorie Cycling:
- High Days:Eat at maintenance on heavy training days (legs/back) to fuel performance and reset leptin levels.
- Low Days:Eat in a steeper deficit on rest days or cardio days when fuel demands are lower.
The Math Behind Your Metabolism
We rely on the Mifflin-St Jeor Equation, widely considered the most accurate formula for estimating Basal Metabolic Rate (BMR) in clinical settings.
Once BMR is established, we apply Activity Multipliers (ranging from 1.2 to 1.9) to determine your Total Daily Energy Expenditure (TDEE). This accounts for NEAT (Non-Exercise Activity Thermogenesis) and EAT (Exercise Activity Thermogenesis).
Example Calculation
Profile: 30-year-old Male, 175cm, 75kg, Moderately Active.
- Weight: 10 × 75 = 750
- Height: 6.25 × 175 = 1093.75
- Age: 5 × 30 = 150
- BMR: 750 + 1093.75 - 150 + 5 = 1698.75
- TDEE: 1698.75 × 1.55 (Moderate) = 2633 cal/day
Verdict: To maintain weight, he eats 2,633 calories. To lose 1 lb/week, he needs a 500 deficit (2,133 calories).
Which Path Should You Choose?
The Sustainable Cut
Target a 20-25% Deficit. This provides steady fat loss (0.5-1% body weight/week) while preserving muscle mass.
High Protein + Moderate Carb
Skinny Fat Fix
Target Maintenance Calories. Eat at TDEE but lift heavy weights. You will slowly trade fat for muscle at the same weight.
Example: 2500 in / 2500 out
Lean Bulk
Target a 5-10% Surplus. Just 200-300 calories over TDEE is enough to build muscle without gaining excessive fat.
Carb Timing Around Workouts
Related Tools
Should I eat back my exercise calories?
Generally, NO. Most fitness trackers overestimate calorie burn by 20-50%. If you eat back those calories, you often wipe out your deficit. Consider exercise burn as a 'bonus' that speeds up results.
Why am I not losing weight despite a deficit?
95% of the time, this is due to 'Hidden Calories'. Common culprits: cooking oils, liquid calories, 'bites and licks' while cooking, or eyeballing portion sizes. Use a food scale for 2 weeks to recalibrate your perception.
Is 1200 calories safe?
For most adults, 1200 is the absolute floor for micronutrient sufficiency. Unless you are a petite sedentary woman, 1200 is likely too aggressive and will lead to muscle loss and nutrient deficiencies.
Does eating late at night cause fat gain?
No. Calories are energy. Your body doesn't have a clock that turns food into fat after 8 PM. Total daily intake is what matters. However, late-night snacking is often mindless and calorie-dense.
How often should I recalculate my calories?
Recalculate every time you lose 5-10 lbs. A smaller body requires less energy to move. Your maintenance calories at 200lbs are significantly higher than at 180lbs.
Nutrition Glossary
TDEE
Total Daily Energy Expenditure. The total calories you burn in 24 hours from all sources (BMR + Activity + Digestion).
BMR
Basal Metabolic Rate. The minimum energy required to keep your body functioning at complete rest.
Deficit
Consuming fewer calories than your TDEE. This forces the body to use stored energy (fat) for fuel.
Surplus
Consuming more calories than your TDEE. Necessary for optimal muscle growth (Hypertrophy).
About This Calculator
Our Calorie Calculator utilizes the Mifflin-St Jeor equation, which studies (including those by the American Dietetic Association) have shown to be more accurate for modern populations than the older Harris-Benedict formula. It adjusts for gender, age, height, and weight to provide a precise baseline for your nutritional planning.