Calorie Calculator
Calculate your daily calorie needs for weight loss, maintenance, or muscle gain. Uses Mifflin-St Jeor equation for accurate results.
How This Calorie Calculator Works
This calculator uses the Mifflin-St Jeor equation, considered the most accurate formula for estimating calorie needs. It calculates your Basal Metabolic Rate (BMR) - the calories you burn at rest - then multiplies by your activity level to get your Total Daily Energy Expenditure (TDEE).
For weight loss, we recommend a moderate deficit of 500 calories per day, which typically results in about 1 pound of weight loss per week. For weight gain, a surplus of 300-500 calories is generally effective for muscle building.
💡 Tips for Success:
- Weight loss of 1-2 lbs per week is sustainable and healthy
- Combine calorie control with regular exercise for best results
- Track your food intake for the first few weeks to learn portion sizes