How many calories should I eat to lose weight?

To lose weight safely, aim for a moderate calorie deficit of 500 calories below your TDEE. This results in approximately 0.5 kg (1 lb) of weight loss per week. An aggressive deficit of 1000 calories can lead to 1 kg per week, but is harder to sustain and may cause muscle loss. Never go below 1200 calories for women or 1500 for men without medical supervision.

What is BMR and why does it matter?

Your Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions like breathing, circulation, and cell production while at complete rest. It typically accounts for 60-75% of your total daily calorie expenditure. Knowing your BMR helps you understand the minimum energy your body requires.

What is the difference between BMR and TDEE?

BMR is your calorie burn at complete rest. TDEE (Total Daily Energy Expenditure) includes your BMR plus all additional calories burned through daily activities, exercise, and digestion. TDEE is the number you should use for planning your diet, as it represents your actual total calorie needs.

How accurate are online calorie calculators?

Calorie calculators using the Mifflin-St Jeor equation are typically accurate within ±10% for most adults. Individual factors like genetics, muscle mass, hormonal conditions, and medications can affect your actual metabolic rate. Use calculator results as a starting point and adjust based on your real-world results over 2-4 weeks.

Should I eat back my exercise calories?

It depends on your goals. For weight loss, eating back only 50-75% of exercise calories provides a safety margin since calorie burn estimates are often inflated. For maintenance or muscle gain, eating back most or all exercise calories helps fuel recovery and performance. Listen to your body and track your progress.

How do I calculate macros for keto?

A standard ketogenic diet typically targets 70% fat, 25% protein, and 5% carbohydrates. For a 2000 calorie diet, that means about 156g fat, 125g protein, and 25g net carbs. Use our macro customizer above to see your personalized keto macros based on your TDEE.

What is a healthy rate of weight loss?

A safe and sustainable rate of weight loss is 0.5-1 kg (1-2 lbs) per week. Losing weight faster increases the risk of muscle loss, nutrient deficiencies, gallstones, and metabolic slowdown. Consistency over months matters more than speed.

How much water should I drink per day?

A good baseline is 33ml per kilogram of body weight, adjusted for activity level. Active individuals need an additional 0.5-1.25 liters per day. Factors like climate, altitude, caffeine intake, and pregnancy also affect your needs. Use our water intake calculator above for a personalized recommendation.

What is the Navy method for body fat?

The U.S. Navy body fat estimation method uses circumference measurements (neck, waist, and hip for women) along with height to estimate body fat percentage. While not as accurate as DEXA scans or hydrostatic weighing, it provides a reasonable estimate using simple measurements you can take at home.

When should I see a dietitian instead of using a calculator?

Consider consulting a dietitian if you have a medical condition (diabetes, PCOS, thyroid issues), are pregnant or breastfeeding, have a history of eating disorders, have hit a weight loss plateau despite consistent effort, or want a personalized plan that accounts for food preferences and lifestyle. A calculator provides estimates — a dietitian provides expertise.

Free Calorie Calculator | BMR & TDEE

Calorie Calculator

Calculate your daily calorie needs using the scientifically validated Mifflin-St Jeor equation. Get personalized recommendations for weight loss, maintenance, or muscle gain.

Understanding your daily calorie needs is the first step toward reaching your health goals. Use our calculator to get science-backed estimates based on the Mifflin-St Jeor equation.

Calculations based on the Mifflin-St Jeor equation, recommended by dietitians worldwide.

How It Works

BMR — Your Body at Rest

Your Basal Metabolic Rate is the energy your body uses just to stay alive — breathing, circulation, cell production. We calculate this using the Mifflin-St Jeor equation, the most validated formula for modern populations.

Activity Multiplier — Your Lifestyle

Your activity level determines how many additional calories you burn beyond your BMR. From sedentary office work to intense daily training, this multiplier adjusts your baseline to reflect your actual energy expenditure.

Goal Adjustment — Your Target

To lose weight, you need a calorie deficit. To gain muscle, a surplus. We calculate specific calorie targets for moderate and aggressive goals in both directions, plus your maintenance level.

Macro Split — Your Fuel

Calories are not created equal. The ratio of protein, carbohydrates, and fats you consume affects your body composition, energy levels, and recovery. We provide balanced defaults and let you customize for your diet approach.

Formula Comparison

We use the Mifflin-St Jeor equation because it is the most validated formula for estimating BMR in modern populations.

Formula	Year	Inputs Required	Accuracy	Best For
Mifflin-St Jeor	1990	Weight, height, age, gender	±10%	General population (recommended)
Harris-Benedict	1919	Weight, height, age, gender	±15%	Historical reference
Katch-McArdle	1983	Lean body mass	±8%	Athletes who know their body fat %

Calorie Calculator

Calorie Calculator

How It Works

BMR — Your Body at Rest

Activity Multiplier — Your Lifestyle

Goal Adjustment — Your Target

Macro Split — Your Fuel

Formula Comparison

Frequently Asked Questions

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