Calculate your daily calorie needs for weight loss, muscle gain, or maintenance
BMR is the number of calories your body needs to maintain basic life functions like breathing, circulation, and cell production while at rest. It accounts for about 60-75% of your total daily calorie expenditure.
TDEE is your total daily calorie needs, including BMR plus calories burned through physical activity and daily movement. This is the number you should use to determine your calorie intake for weight management.
To lose weight, create a calorie deficit by eating 300-500 calories less than your TDEE. A safe weight loss rate is 0.5-1 kg (1-2 pounds) per week. Never eat below 1200 calories for women or 1500 calories for men without medical supervision.
To gain weight, eat 300-500 calories more than your TDEE. Focus on nutrient-dense foods and combine with strength training for healthy weight gain. Aim for 0.25-0.5 kg (0.5-1 pound) per week.
Our calculator uses the scientifically validated Mifflin-St Jeor equation, which is considered one of the most accurate formulas for estimating calorie needs. However, individual results may vary based on factors like muscle mass, genetics, and metabolism.
Yes, recalculate your calorie needs every 5-10 pounds of weight change, as your BMR decreases with weight loss. This ensures you maintain an appropriate calorie deficit for continued progress.