Calorie Calculator
Calculate daily calorie needs for weight loss, maintenance, or gain.
BMR vs. TDEE
Two key numbers determine your calorie needs:
- Basal Metabolic Rate (BMR): The number of calories your body burns at complete rest just to keep you alive (breathing, circulation, cell production).
- Total Daily Energy Expenditure (TDEE): Your BMR plus the calories you burn through daily movements and exercise. This is your "maintenance calories."
How to Use This Info?
To maintain your current weight, eat according to your TDEE. To gain or lose weight, you need to adjust your intake:
- Weight Loss: Create a deficit of 500 calories/day to lose approx 0.5kg (1lb) per week.
- Weight Gain: Create a surplus of 500 calories/day to gain approx 0.5kg (1lb) per week.
The Mifflin-St Jeor Equation
We use the Mifflin-St Jeor equation, which the American Dietetic Association considers the most reliable method for estimating BMR. It takes into account your weight, height, age, and gender.
Tips for Success
Don't starve yourself. Eating too few calories (below BMR) can slow down your metabolism. Focus on nutrient-dense foods (high protein, fiber) to stay full while in a deficit.