Calorie Calculator - How Many Calories Should I Eat?

How to Use Your Calorie Target

Once you have calculated your maintenance calories (often called your Total Daily Energy Expenditure or TDEE), you can manipulate this number to achieve your fitness goals:

For Weight Loss (Cutting): Subtract 300 to 500 calories from your maintenance number. This creates a caloric deficit, forcing your body to burn stored body fat for energy.
For Weight Gain (Bulking): Add 250 to 500 calories to your maintenance number. This caloric surplus gives your body the extra energy it needs to build new muscle tissue (when combined with resistance training).
For Maintenance: Eat exactly the daily maintenance amount. Your weight will fluctuate slightly due to water retention, but the trend line will stay flat.

Understanding Basal Metabolic Rate (BMR)

Your Basal Metabolic Rate is the number of calories your body burns at rest just to keep you alive (breathing, circulating blood, cellular function). Our calculator determines your BMR and multiplies it by your selected activity level to generate your total daily needs.

Frequently Asked Questions

How does the Calorie Calculator work?

This calculator uses the Mifflin-St Jeor formula, which is widely considered the most accurate method for estimating your Basal Metabolic Rate (BMR) without medical equipment. It then multiplies your BMR by an activity multiplier to determine your Total Daily Energy Expenditure (TDEE).

How many calories should I eat to lose weight?

A standard healthy rate of weight loss is 1 pound per week. To achieve this, you need a daily calorie deficit of 500 calories below your maintenance level (TDEE). Our calculator automatically provides these targets in the "Weight Loss" section.

Is it safe to eat fewer than 1,200 calories a day?

Generally, it is not recommended for women to consume fewer than 1,200 calories per day, or men fewer than 1,500 calories per day without medical supervision. Eating too little can lead to muscle loss, nutrient deficiencies, and metabolic slowdown.

Do I need to recalculate my calories as I lose weight?

Yes. As you lose weight, your body requires less energy to maintain its mass, meaning your BMR and TDEE will drop. You should recalculate your calorie needs every time you lose 5-10 pounds.