How this calculator works
We first estimate your BMR (the calories you'd burn lying in bed all day) with the Mifflin–St Jeor equation, the most accurate formula for most people. Then we multiply it by your activity level to get your TDEE, your real daily burn.
To lose fat we suggest eating about 20% below TDEE. To gain muscle, about 10% above, which keeps fat gain low.
Treat the number as a starting point
Every formula is an estimate. Eat the suggested calories for two weeks and watch your weekly average weight. If it doesn't move the way you want, adjust by 100–200 kcal.
Frequently asked questions
How many calories should I eat to lose weight?
About 20% below your maintenance calories. Don't go below roughly 1,200 kcal for women or 1,500 kcal for men without medical supervision.
Do I need to count calories forever?
No. A few weeks of tracking teaches you portion sizes. After that, a fixed meal plan does the counting for you.