Calorie Calculator

How many calories should I eat?

It depends on your goal. First the calculator finds your maintenance calories — the amount that keeps your weight stable — then it adjusts up or down for losing or gaining weight. Maintenance is your TDEE: the energy you burn in a day, estimated from your body size, age, sex, and activity using the Mifflin–St Jeor equation.

The deficit and surplus, explained

Weight change comes down to energy balance. Eat less than you burn (a deficit) and you lose; eat more (a surplus) and you gain. A daily change of about 500 calories works out to roughly 1 pound (0.45 kg) per week, since a pound of fat stores about 3,500 calories. That's why the targets here are spaced in 250- and 500-calorie steps.

Losing weight sensibly

• Don't cut too hard. Very low intakes are hard to sustain and cost you muscle. A moderate deficit you can stick to beats an aggressive one you quit.
• Protein and strength training help you keep muscle while losing fat.
• Re-check as you go. Your maintenance falls as you lose weight, so recalculate every 5–10 lbs (a few kg) to keep the deficit honest.

FAQ

Should I eat back exercise calories?

The activity multiplier already includes your typical exercise, so you generally shouldn't add workout calories on top — doing so often erases the deficit. If you picked a low activity level and train hard, bump the level up instead.

Is calorie counting the only way?

No, but it's the most direct. Many people succeed with portion control, higher protein, and whole foods without weighing everything. Use these numbers as a guide, not a cage.

Which formula does this calculator use?

It uses the Mifflin–St Jeor equation to estimate your basal metabolic rate, then multiplies by an activity factor to get your TDEE (maintenance calories). Mifflin–St Jeor is widely regarded as one of the more accurate predictive equations for the general population.

How accurate are these numbers?

They're a solid starting estimate, but individual metabolism varies, so treat the result as a baseline. The most reliable approach is to eat at the suggested level for two to three weeks, track your weight, and adjust the target up or down based on what actually happens.

Does my data stay private?

Yes. The calculation runs entirely in your browser, so your age, weight, height, and other inputs are never sent to a server or stored anywhere.

Is the calorie calculator free?

Yes, it's completely free with no sign-up, and it works on phones and desktops alike. The figures are general guidance, not medical advice.