CALORIE
CALCULATOR
Calculate your daily calorie needs using the scientifically validated Mifflin-St Jeor equation, with full macro breakdown and goal-based targets.
BMR (Women) = 10W + 6.25H − 5A − 161
TDEE = BMR × Activity Factor
rate at rest
expenditure
Results are estimates based on the Mifflin-St Jeor equation. Individual needs vary based on metabolism and medical conditions.
Consult a registered dietitian or healthcare professional before making significant dietary changes.
“Note: This calculator provides estimated daily calorie targets for informational purposes only. It is not a substitute for professional medical or nutritional advice. Consult a physician or registered dietitian before making significant changes to your diet.”
Calorie Needs by Goal
| Goal | Daily Calories | Expected Rate |
|---|---|---|
| Lose weight (fast) | TDEE – 750 | ~1.5 lbs/week loss |
| Lose weight (moderate) | TDEE – 500 | ~1 lb/week loss |
| Maintain weight | TDEE | No change |
| Lean muscle gain | TDEE + 250 | ~0.5 lb/week gain |
| Weight gain | TDEE + 500 | ~1 lb/week gain |
Activity Level Multipliers (Applied to BMR)
| Activity Level | Description | Multiplier |
|---|---|---|
| Sedentary | Desk job, little exercise | BMR × 1.2 |
| Lightly Active | Light exercise 1–3 days/week | BMR × 1.375 |
| Moderately Active | Exercise 3–5 days/week | BMR × 1.55 |
| Very Active | Hard exercise 6–7 days/week | BMR × 1.725 |
| Extremely Active | Physical job + daily hard training | BMR × 1.9 |
TDEE Examples
| Person | Activity | Daily Calories (TDEE) |
|---|---|---|
| 25F, 5’5″, 140 lbs, desk job | Sedentary | 1,771 |
| 30M, 5’11”, 185 lbs, gym 4x/week | Moderately active | 3,077 |
| 45F, 5’4″, 160 lbs, walks daily | Lightly active | 2,034 |
Common Food Calorie Counts
| Food | Serving | Calories |
|---|---|---|
| Chicken breast (grilled) | 6 oz | 187 |
| White rice (cooked) | 1 cup | 206 |
| Banana | 1 medium | 105 |
| Whole egg | 1 large | 72 |
| Almonds | 1 oz | 164 |
| Avocado | 1 whole | 322 |
| McDonald’s Big Mac | 1 burger | 550 |
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Frequently Asked Questions
A 500-calorie deficit below TDEE produces about 1 lb of fat loss per week. Never go below 1,200 calories/day (women) or 1,500/day (men) without medical supervision a doctor — too low slows metabolism and causes muscle loss.
Not necessarily. Many people lose weight by focusing on whole foods and cutting processed food without strict counting. However, tracking for 2–4 weeks builds powerful awareness of habits that guides long-term change.
Common causes: underestimating portions, not tracking cooking oils/sauces/drinks, water retention masking fat loss, or metabolic adaptation. A one-week diet break at maintenance calories often resets metabolism and restarts progress.
Approximately 3,500 calories, which is why a 500 cal/day deficit theoretically causes 1 lb of weekly fat loss. Real weight loss isn’t perfectly linear due to water and glycogen fluctuations, but the formula is a useful guide.
Exercise burns additional calories, so eating slightly more on active days supports recovery. But the actual burn is often smaller than people think — a 45-minute run burns roughly 300–400 calories. Be cautious about over-compensating on workout days.