Calorie Calculator

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.