Discover exactly how many calories your body needs each day based on your goals, activity level, and body composition. Get personalized macronutrient recommendations.
Learn how calories impact your weight and health goals, and how to use this calculator effectively.
BMR is the number of calories your body needs to maintain basic functions at rest, like breathing and circulation. It's the minimum amount of energy needed to keep your body functioning.
TDEE is your total daily calorie burn, including BMR plus additional calories burned through physical activity, exercise, and the thermic effect of food digestion.
Weight management is based on calorie balance. Consuming fewer calories than your TDEE creates a deficit for weight loss, while consuming more creates a surplus for weight gain.
Macronutrients (protein, carbs, and fat) are the nutrients your body needs in large amounts. The right balance is crucial for health, energy, and achieving your fitness goals.
The most effective diet is one you can maintain long-term. Our calculator provides realistic targets that allow for flexibility while still supporting your goals.
Our calculator provides a weekly plan with slightly higher calories on weekends for social flexibility while maintaining your overall calorie target.
Common questions about calorie calculation and nutrition
Our calculator uses scientifically validated formulas like Mifflin-St Jeor and Harris-Benedict to estimate your calorie needs. While these provide good estimates for most people, individual metabolism can vary. Monitor your results over 2-3 weeks and adjust as needed based on your progress.
A moderate calorie deficit of 10-20% below your maintenance calories is generally recommended for sustainable weight loss. This typically means 500-1000 fewer calories per day, which can lead to 1-2 pounds of weight loss per week. Larger deficits may lead to faster initial results but can be harder to maintain and may impact energy levels and nutrition.
Macronutrients (protein, carbs, and fat) each play vital roles in your body. Protein helps build and repair tissues and can help preserve muscle during weight loss. Carbohydrates provide energy for physical activity and brain function. Fats support hormone production and vitamin absorption. The right balance helps optimize energy, satiety, and overall health.
While consistency helps, it's not necessary to eat exactly the same number of calories every day. Our calculator provides a weekly plan with slightly higher calories on weekends for flexibility. What matters most is your average calorie intake over time. This approach allows for social events and special occasions while maintaining your overall goals.
It's a good idea to recalculate your calorie needs every 10-15 pounds of weight change, or every 2-3 months. As your weight and body composition change, so do your calorie requirements. Regular adjustments help ensure continued progress toward your goals.
Explore more health and fitness calculators