Calorie Calculator
Estimate your daily calorie needs (TDEE) for weight management.
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BMR
Maintain Weight
Mild Loss (0.5 lb/wk)
Weight Loss (1 lb/wk)
Weight Gain (0.5 lb/wk)
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Frequently Asked Questions
What is TDEE?
Total Daily Energy Expenditure — the total calories your body burns daily including BMR, activity, and digestion.
How many calories to lose weight?
Eat 500 below TDEE for ~1 lb/week loss. Never go below 1,200 (women) or 1,500 (men) without medical supervision.
What formula is used?
The Mifflin-St Jeor equation, considered the most accurate for estimating BMR.
How accurate is this calculator?
TDEE estimates can be off by 10-20%. Use the result as a starting point and adjust based on real-world results over 2-3 weeks.
Should I eat back exercise calories?
Generally eat back about 50% of exercise calories. Fitness trackers tend to overestimate calories burned.