Calorie Calculator

How to use the Calorie Calculator

1. Enter your age, sex, height, and weight.
2. Select your activity level from sedentary to extra active.
3. View your BMR, TDEE, and calorie targets for weight loss, maintenance, and gain.
4. Adjust inputs to explore how changes in activity level affect your calorie needs.

Why TDEE estimates are a starting point, not a fixed truth

Formulas like Mifflin-St Jeor (a common basis for these calculators) are statistically derived from population averages, and any individual's actual metabolism can reasonably differ from the formula's estimate by a meaningful margin in either direction. The practical approach most nutrition guidance recommends: use the estimate as a starting point, track your actual weight change over two to three weeks at a given calorie intake, and adjust based on real observed results rather than treating the initial number as exact.

Frequently asked questions

How accurate is the calorie estimate?

It's a reasonable population-average starting estimate, not a personalized metabolic measurement. Individual variation is normal, so treat it as a baseline to adjust from based on your own real-world results over a few weeks.

Which activity level should I select if I'm not sure?

Most people who don't specifically exercise most days tend to overestimate their activity level; if uncertain, it's generally more accurate to select the more conservative (lower) activity option and adjust upward if your real-world results suggest you're burning more than estimated.

Should I eat exactly at my TDEE, above it, or below it?

That depends entirely on your goal (maintenance, gain, or loss) and is a decision worth making with guidance from a doctor or registered dietitian, particularly if you have any underlying health condition. This tool estimates the number, not the right target for you individually.