🔥 Calorie Calculator
Calculate TDEE, calorie deficit/surplus, and weight loss/gain plan
How This Calculator Works
This calculator uses the Mifflin-St Jeor equation, the most accurate formula for estimating Basal Metabolic Rate (BMR) - the calories your body burns at rest.
For men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5
For women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161
Your BMR is then multiplied by an activity factor (1.2 for sedentary up to 1.9 for athletes) to calculate your TDEE (Total Daily Energy Expenditure) - the total calories you burn per day including activity.
To lose weight, the calculator applies a deficit of 500 calories per pound per week (1 lb/week = 500 cal/day deficit). To gain weight, it applies a surplus using the same formula. The safe range is 0.5-2 lbs per week.
Example Calculation
Example: 30-year-old female, 150 lbs, 5'6", moderately active, wants to lose 1 lb/week
Step 1 - Calculate BMR: Weight: 150 lbs = 68 kg. Height: 5'6" = 168 cm. Age: 30. BMR = (10 × 68) + (6.25 × 168) - (5 × 30) - 161 = 680 + 1,050 - 150 - 161 = 1,419 calories
Step 2 - Calculate TDEE: BMR × activity factor (1.55 for moderately active) = 1,419 × 1.55 = 2,199 calories to maintain weight
Step 3 - Apply Deficit: To lose 1 lb/week, subtract 500 calories: 2,199 - 500 = 1,699 calories per day target
Result: Eating 1,699 calories daily will result in approximately 1 lb lost per week, or 4.3 lbs per month. This is a safe, sustainable rate that preserves muscle mass.
Common Questions
How many calories should I eat to lose weight safely?
A deficit of 500-750 calories below your TDEE results in 1-1.5 lbs loss per week, which is safe and sustainable. Never eat below 1,200 calories (women) or 1,500 calories (men) without medical supervision, as extreme deficits cause muscle loss, metabolic slowdown, and nutrient deficiencies. Slow and steady wins the race.
Why isn't my TDEE accurate for me?
TDEE formulas provide estimates based on averages. Individual metabolism varies due to genetics, NEAT (non-exercise activity thermogenesis - fidgeting, posture), and metabolic adaptation. Track your weight for 2-3 weeks eating at your calculated target. If not losing/gaining as expected, adjust calories by 100-200 and reassess.
Should I eat back exercise calories?
The activity multiplier already accounts for your typical exercise. Only "eat back" calories from additional, unexpected activity (e.g., you normally don't exercise but ran a half-marathon). Fitness trackers often overestimate calorie burn by 20-30%, so be conservative.
Can I lose weight faster than 2 lbs per week?
You can, but shouldn't. Rapid weight loss (3+ lbs/week) causes muscle loss, not just fat loss. You'll have loose skin, lower metabolism, and regain weight quickly. Extreme deficits also increase hunger hormones (ghrelin) and decrease satiety hormones (leptin), making long-term adherence nearly impossible. Use our BMI Calculator to set realistic goals.