🔥 Calorie Calculator
Estimate daily calories for weight loss, maintenance or gain.
How it works
- We estimate resting calories (BMR) with the Mifflin-St Jeor equation from weight, height, age and sex.
- Activity multiplies that figure to estimate daily maintenance calories (TDEE).
- Weight loss goals use a modest calorie deficit; weight gain uses a surplus. Large extreme cuts are not recommended without professional advice.
Common questions
How accurate is a calorie calculator?
It is an estimate. Wearables, jobs and NEAT (everyday movement) vary. Use it as a starting point and adjust with how your weight and energy change.
What deficit should I use?
Around 500 kcal below maintenance is a common adult weight-loss guide. Very low calories should be supervised by a clinician or dietitian.
Should I track macros too?
If you want more control over protein, carbs and fat, pair this with our macro calculator once you have a daily calorie target.