Calorie Calculator
Daily calorie needs.
About the Calorie Calculator
Daily calorie needs.
The Science of Weight Loss
At its core, weight management is a math problem: Calories In vs. Calories Out. Our Calorie Calculator uses the Mifflin-St Jeor equation, widely considered the most accurate method for estimating basil metabolic rate (BMR) and total daily energy expenditure (TDEE).
What is TDEE?
Your Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, consisting of:
- Basal Metabolic Rate (BMR): Calories burned just keeping you alive (breathing, organ function).
- Physical Activity: Calories burned through exercise and daily movement.
- Thermic Effect of Food: Calories burned digesting your meals.
How to Use Your Results
Once you know your maintenance calories (the amount needed to stay the same weight), you can adjust for your goals:
- Fat Loss: Subtract 500 calories/day to lose approx. 1 lb per week.
- Muscle Gain: Add 250-500 calories/day to support muscle growth (hypertrophy).
- Maintenance: Eat at your TDEE to maintain your current physique.
Quality vs. Quantity
While calorie counting is effective, food quality matters. 2000 calories of lean protein and vegetables will have a very different effect on your body composition and energy levels than 2000 calories of processed sugar. Aim for a balanced diet rich in whole foods.