Calorie Calculator
Calculate your Total Daily Energy Expenditure (TDEE) and find the exact number of calories you need to lose weight, maintain your current weight, or build muscle.
Body Stats
Lifestyle & Goals
How to Use the Calorie Calculator
- 1
Select your unit system and enter your current weight and height. Then enter your age and gender — these are used in the Mifflin St Jeor equation which is the most accurate calorie formula for general use.
- 2
Select your activity level honestly. Most office workers who exercise a few times per week are Moderately Active. Overestimating your activity level is the most common reason people do not lose weight despite following calorie recommendations.
- 3
Select your goal and enter your target weight. The calculator will tell you exactly how many calories to eat per day and how many weeks it will take to reach your target weight at that calorie level.
- 4
Click Calculate to see your TDEE, goal calories, macro breakdown, and estimated time to reach your goal weight. Download the free PDF to use as a daily nutrition reference.
Example Calculation
Scenario: Weight 180 lbs | Height 5ft 10in | Age 35 | Male | Moderately Active | Goal: Lose 1 lb/week | Target: 165 lbs
- BMR (Mifflin): 1,758 cal
- TDEE (maintenance): 2,724 cal
- Goal Calories: 2,224 cal
- Calorie Deficit: 500 cal/day
- Protein: 167 g
- Carbohydrates: 222 g
- Fat: 74 g
- Weeks to Goal: 15 weeks
Frequently Asked Questions
What is TDEE and why does it matter?
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day including your basal metabolic rate plus all physical activity. To lose weight you need to eat fewer calories than your TDEE creating a caloric deficit. To gain weight you eat more than your TDEE. Knowing your TDEE removes the guesswork from dieting and gives you a precise calorie target based on your specific body and lifestyle.
What is BMR and how is it different from TDEE?
BMR or Basal Metabolic Rate is the number of calories your body burns at complete rest just to maintain basic functions like breathing circulation and cell repair. TDEE is your BMR multiplied by an activity factor to account for movement and exercise. For example a man with a BMR of 1758 calories who is moderately active has a TDEE of approximately 2724 calories. You should never eat below your BMR for extended periods as this causes muscle loss and metabolic slowdown.
How many calories should I eat to lose 1 pound per week?
One pound of fat contains approximately 3500 calories. To lose 1 pound per week you need a daily calorie deficit of 500 calories below your TDEE. If your TDEE is 2724 calories you would eat 2224 calories per day. This approach is considered safe and sustainable by most health professionals. Attempting to lose 2 pounds per week requires a 1000 calorie daily deficit which is aggressive and should only be done under medical supervision.
Is the calorie calculator accurate?
The Mifflin St Jeor equation used in this calculator is considered the most accurate formula for estimating BMR in the general population with an error margin of approximately 10%. However individual metabolism varies — genetics hormones stress sleep and other factors all affect calorie needs. Use the calculator result as a starting point and adjust based on real-world results. If you track calories carefully for 2 to 4 weeks and your weight is not changing as expected adjust your intake by 100 to 200 calories.
What are macronutrients and how many should I eat?
Macronutrients are the three main categories of nutrients that provide calories — protein carbohydrates and fat. Protein provides 4 calories per gram and is essential for muscle maintenance and satiety. Carbohydrates provide 4 calories per gram and are your body's primary energy source. Fat provides 9 calories per gram and is essential for hormones and fat-soluble vitamins. A balanced starting point is 30% protein 40% carbs and 30% fat which this calculator uses. Athletes and those building muscle may benefit from higher protein ratios.
Disclaimer: This report is generated for informational purposes only. TheCalcTool is not a licensed medical or nutrition professional. Calorie calculations are estimates based on the Mifflin St Jeor equation which provides the most accurate results for most people but individual metabolism varies. Do not consume fewer than 1200 calories per day for women or 1500 calories per day for men without medical supervision. Please consult a registered dietitian or healthcare provider before starting any weight loss program.