Calculate your daily calorie needs for weight loss, maintenance, or weight gain based on your personal information and activity level.
Your daily calorie needs depend on your Basal Metabolic Rate (BMR) and activity level. BMR represents the calories your body burns at rest for basic functions, while your Total Daily Energy Expenditure (TDEE) includes calories burned through activity.
These calculations provide estimates that may vary by 10-20% between individuals. Factors like genetics, muscle mass, metabolic efficiency, and hormonal status can affect actual calorie needs. Start with these recommendations and adjust based on your progress over 2-4 weeks.
Our calculations use the Mifflin-St Jeor equation, which is considered one of the most accurate for most people. However, individual results may vary by 10-20% due to factors like genetics, muscle mass, and metabolic efficiency.
Use the calculated calories as a starting point. Monitor your weight and energy levels for 2-4 weeks, then adjust your intake based on your actual results and how you feel.
Choose the activity level that best represents your average weekly activity. If your schedule varies significantly, consider calculating for different activity levels and alternating your calorie intake accordingly.
Very low-calorie diets (under 1200 calories for women, 1500 for men) can be counterproductive, leading to muscle loss, metabolic slowdown, and nutrient deficiencies. Aim for sustainable, moderate deficits.