Calorie Calculator
Find out exactly how many calories you should eat per day. Answer a few questions about your goal and we'll route you to the right calculator — BMR, TDEE, calorie deficit, or macro calculator.
What's your goal?
Pick your goal and we'll send you to the right calculator.
How it works
Four simple steps to find your daily calorie and macro targets.
Understanding Your Calories
BMR vs TDEE — What's the Difference?
Your Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest — just to keep your heart beating, lungs breathing, and cells functioning. Think of it as the energy cost of simply being alive.
Your Total Daily Energy Expenditure (TDEE) adds your activity on top of that. It takes your BMR and multiplies it by a factor based on how active you are. TDEE is the number that actually matters for weight management — it's the total calories you burn in a day.
What Is a Calorie Deficit?
A calorie deficit means eating fewer calories than your TDEE. Your body makes up the difference by burning stored energy (fat). A deficit of 500 calories per day results in roughly 1 pound of weight loss per week — 3,500 calories equals about 1 pound of fat.
The key is finding a sustainable deficit. Too aggressive (more than 25% of your TDEE) and you risk losing muscle, slowing your metabolism, and feeling terrible. A moderate deficit of 500–750 calories per day is what most nutrition professionals recommend.
How Macros Work
Macronutrients — protein, carbohydrates, and fat — are the three types of nutrients that provide calories. Protein and carbs provide 4 calories per gram, fat provides 9 calories per gram. Your macro split determines not just how much you eat but what you eat.
Protein is prioritized first (especially for weight loss and muscle gain) because it preserves lean mass, keeps you full, and has the highest thermic effect — your body burns more calories digesting protein than any other macro.
How to Use This Calculator
- Answer the goal quiz: are you trying to lose weight, maintain, or build muscle?
- The quiz routes you to the most relevant calculator for your goal.
- Enter your stats (age, height, weight, sex, activity level).
- Review your daily calorie target and any goal-specific projections.
- Optionally explore the other calculators in the cluster for deeper detail.
Real-World Examples
Weight Loss Goal
35-year-old woman, 5'5", 170 lbs, lightly active, wants to lose 1 lb/week.
Result: BMR ≈ 1,565 kcal. TDEE ≈ 2,153 kcal. Daily target ≈ 1,653 kcal (500 deficit). Projected loss: ~13 lbs in 13 weeks.
Maintenance Goal
28-year-old man, 5'10", 160 lbs, moderately active, wants to maintain weight.
Result: BMR ≈ 1,826 kcal. TDEE ≈ 2,830 kcal. Daily target ≈ 2,830 kcal — eat at TDEE to maintain.
Muscle Gain Goal
22-year-old man, 5'11", 150 lbs, very active, wants to build muscle.
Result: BMR ≈ 1,873 kcal. TDEE ≈ 3,231 kcal. Daily target ≈ 3,481 kcal (250 surplus). Lean bulk of ~0.5 lb/week.
Common Mistakes to Avoid
- Using a calorie target without accounting for actual activity level — most people overestimate how active they are.
- Cutting calories too aggressively (more than 1,000/day deficit), which causes muscle loss.
- Not adjusting targets as weight changes — your TDEE decreases as you lose weight.
- Ignoring protein intake — hitting only calorie targets without adequate protein leads to muscle loss during a deficit.
The Formula
BMR × Activity Multiplier = TDEE; TDEE ± adjustment = daily calorie targetLearn More
What Is TDEE and How Do You Calculate It?
TDEE is the total calories you burn per day. Here's how to calculate yours.
HealthHow to Calculate Calorie Deficit for Weight Loss (Step by Step)
Step-by-step: find your TDEE, subtract 500, and track progress.
HealthBest Macro Split for Weight Loss vs Muscle Gain
The best macro split depends on your goal. Here's what the research says.
HealthAre TDEE Calculators Accurate? What the Research Says
TDEE formulas are estimates, not gospel. Here's how accurate they really are.
Frequently Asked Questions
Most people lose weight safely on a 500 calorie/day deficit below their TDEE, which equals roughly 1 lb per week. Use the Calorie Deficit Calculator to find your specific target based on your stats and chosen rate of loss.