Enter age, gender, height, weight, and activity level to see maintenance calories (TDEE) plus suggested calories for fat loss, recomposition, or lean mass gain.
Age, gender, height, weight, and activity level describe your baseline.
We default to the Mifflin-St Jeor equation for basal metabolic rate.
We multiply BMR by an activity factor to get TDEE (your maintenance calories).
Choose weight loss, maintenance, or gain. We display daily targets, a recommended macro split, and a safe calorie deficit range.
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Calculate your exact age in years, months, weeks, and days with precision and accuracy.
Convert height between different units and calculate height percentiles by age and gender.
Calculate your Body Mass Index and understand your weight status with WHO guidelines.
Estimate your body fat percentage using various measurement methods and formulas.
Calculate daily calorie needs based on your goals, activity level, and body composition.
Calculate your Total Daily Energy Expenditure for optimal nutrition planning.
Basal Metabolic Rate is the minimum energy needed to sustain life at complete rest—fueling your heart, brain, lungs, and cells. It accounts for 60–75% of daily calorie use.
Sedentary 1.2 • Light 1.375 • Moderate 1.55 • Very Active 1.725 • Athlete 1.9. We combine training with daily movement to estimate TDEE.
About 3,500 kcal ≈ 1 lb of body weight. A typical fat-loss target is 500–1,000 kcal/day below maintenance (≈1–2 lb/week). For lean gain, add ~250–500 kcal/day. Reassess every 10–15 lb lost or gained and when activity changes.
Very low intakes can be counterproductive. As a general guide, most women should avoid <1,200 kcal/day and most men <1,500 kcal/day unless medically supervised. Aim to preserve protein intake and resistance-train to maintain muscle.
Protein ~0.7–1.0 g per lb of goal body weight; fats ~25–35% of calories; carbs fill the remainder to fuel training and daily activity.
Calories from liquids make up about 20% of the average U.S. diet and are often overlooked. Switching from soda or juice to water, black coffee, or unsweetened tea can save hundreds of calories per day.
Keep the same weekly calories but alternate higher and lower days (e.g., three higher days near maintenance, four lower deficit days) to add flexibility and potentially reduce plateaus.
Early calorie calculators used the Harris-Benedict Equation (developed in 1919 and revised in 1984). In 1990, the Mifflin-St Jeor Equation was introduced and is still considered the most accurate formula for most people today. For leaner individuals who know their body fat percentage, the Katch-McArdle Formula can provide a more precise estimate by factoring in lean body mass. These formulas all estimate basal metabolic rate (BMR), which is then adjusted by activity multipliers to calculate maintenance calories (TDEE).
One pound of body fat is roughly equal to 3,500 calories. A moderate deficit of 500–1,000 calories per day usually leads to 1–2 pounds of weight loss per week, which is considered safe and sustainable. Larger deficits may speed up weight loss but can also increase muscle loss, fatigue, and long-term regain. For most adults, a daily intake below 1,200 calories for women and 1,500 calories for men is not recommended without medical supervision.
Calorie counting can be broken into a few simple steps:
Counting calories not only helps with weight management but also increases awareness of food choices and portion sizes. Even estimating calorie content of frequent meals improves accuracy over time.
Get answers to common questions about calorie calculations and weight management.
We default to Mifflin-St Jeor for most users. You can compare revised Harris-Benedict, and if you know your body fat %, Katch-McArdle can be more accurate for leaner individuals.
Pick the description that best matches your weekly routine. If you sit most of the day and train 1–3 times/week, start with “Light” or “Moderate.” Adjust after 2–3 weeks based on results.
Start around −500 kcal/day for steady fat loss. Don’t exceed −1,000 kcal/day unless medically supervised. Faster loss increases the risk of muscle loss, low energy, and rebound weight gain.
It’s a population average, not a guarantee. Use it to set expectations, then calibrate based on your personal trend over a few weeks.
If your activity selection already includes workouts, they’re partly “baked in.” If not, consider eating back 25–50% of logged exercise calories since many trackers overestimate burn.
Recalculate after every 10–15 lb change or when your schedule shifts (new job, season, training block). Maintenance calories move with your body weight and activity.
As a general guideline, women ~1,200 kcal/day and men ~1,500 kcal/day are common floors. Going lower can increase nutrient risk and reduce training quality—talk to a clinician before doing so.
Start with higher protein (0.7–1.0 g/lb goal weight), fats at 25–35% of calories, and carbs filling the rest. Tweak based on satiety, performance, and labs under professional guidance.
It can provide flexibility and may help adherence. Keep weekly calories the same, just alternate high and low days around events or training. Consistency across weeks matters most.
Common culprits: logging inaccuracies, sodium/water fluctuations, hidden liquid calories, or reduced steps. Tighten tracking, add light activity, and adjust intake by ~100–200 kcal if the 2–3 week trend stalls.