How many calories should I eat to lose weight?

Subtract 500 from your TDEE to lose 1 lb/week, or 250 for 0.5 lb/week. Never go below 1,200 (women) or 1,500 (men) without medical supervision.

What is the difference between BMR and TDEE?

BMR is calories burned at complete rest. TDEE is total daily burn including activity. TDEE = BMR x activity factor (1.2 to 1.9).

Which BMR formula is most accurate?

Mifflin-St Jeor for most people. Katch-McArdle if you know your body fat percentage, especially for athletic builds.

Should I eat back exercise calories?

If using TDEE with your activity level, no — exercise is already factored in. If using sedentary TDEE and adding exercise, you may eat back a portion.

How accurate are calorie calculators?

They provide estimates within 10-15% for most people. Actual needs vary based on metabolism, genetics, and body composition. Use as a starting point and adjust based on results.

Calorie Calculator — BMR, TDEE, Macros, BMI & Food Tracker

Calculate daily calories with BMR, TDEE, macros, BMI, ideal weight, food tracker, exercise burn & water intake. 3 BMR formulas, 8 macro diets, pregnancy mode.

Calculate your exact daily calorie needs using three BMR formulas — Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle (with body fat). This free calorie calculator provides TDEE for 5 activity levels, goal-based calorie targeting for weight loss, maintenance, or bulking, macro breakdowns for 8 diet types including keto and paleo, BMI analysis with WHO categories, ideal weight from 4 formulas, a quick food tracker with 20 common foods, exercise calorie burn for 20 activities, daily water intake calculator, weight loss timeline projections, and pregnancy calorie adjustments — all in one comprehensive tool.

How to Use This Calorie Calculator

Enter your gender, age, weight, and height. Choose metric or imperial units. Select your activity level and goal (lose, maintain, or gain weight). Optionally enter body fat percentage for the most accurate BMR formula (Katch-McArdle). The calculator instantly shows your BMR, TDEE, and target calories. Switch between tabs for macro breakdowns, BMI analysis, food tracking, exercise calorie burn, and smart tools.

Step 1 — Enter Your Info

Gender, age, weight, height in metric or imperial. Add body fat % for Katch-McArdle accuracy.

Step 2 — Set Activity Level

Choose from sedentary to extra active. This multiplies your BMR to calculate TDEE.

Step 3 — Choose Your Goal

Select weight loss, maintenance, or muscle gain with specific rates per week.

Step 4 — Explore All Tabs

Macros, BMI, food tracker, exercise burn, water intake, and weight projections.

Who Uses This Calorie Calculator?

From casual dieters to serious athletes, anyone who wants to understand their calorie needs relies on accurate BMR and TDEE calculations. Whether you are starting a weight loss journey, planning a muscle-building diet, or simply curious about your daily energy expenditure, this tool provides the comprehensive analysis you need.

Weight Loss Seekers

Calculate the exact calorie deficit needed to lose weight at a healthy, sustainable rate.

Athletes & Bodybuilders

Fine-tune macro splits for performance, recovery, and body composition goals.

Pregnant Women

See trimester-specific calorie adjustments recommended by health organizations.

Health Professionals

Use three BMR formulas to cross-reference calorie needs for patients.

Anyone Curious

Understand how many calories your body actually burns at rest and throughout the day.

Understanding BMR, TDEE, and Calorie Deficits

Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest — just to keep your organs functioning, blood circulating, and cells alive. BMR accounts for 60-75% of your total daily energy expenditure. Total Daily Energy Expenditure (TDEE) multiplies BMR by your activity factor. A calorie deficit means eating fewer calories than your TDEE, forcing your body to use stored fat for energy. A deficit of 500 calories/day equals approximately 1 pound of fat loss per week (3,500 calories = 1 lb of fat). However, as you lose weight, your BMR decreases because a smaller body requires less energy, which is why recalculating every 10 lbs is important for continued progress.

Effective Calorie Management Strategies

Managing your calorie intake effectively goes beyond simply eating less. Understanding how different foods, meal timings, and lifestyle factors affect your calorie balance helps you make sustainable choices.

Prioritize Protein

Protein has the highest thermic effect (20-30% of its calories are burned during digestion) and is the most satiating macronutrient.

Track Everything for One Week

Even short-term calorie tracking reveals hidden calories in sauces, drinks, and snacks that people commonly underestimate.

Recalculate Every 10 lbs

Your BMR drops as you lose weight. Failing to recalculate leads to plateaus where your deficit disappears.

Don't Go Below 1,200/1,500

Women should not eat below 1,200 cal/day and men not below 1,500 without medical supervision to avoid nutrient deficiencies.

Use Volume Eating

Fill up on low-calorie-density foods (vegetables, fruits, broth-based soups) to feel full while staying within your calorie target.

BMR Formulas Compared

Three major BMR formulas are used in nutrition. Mifflin-St Jeor is considered the most accurate for most people and is the default in this calculator. Harris-Benedict is an older formula that tends to overestimate by 5-10%. Katch-McArdle is the most accurate of all but requires knowing your body fat percentage.

Mifflin-St Jeor

Most accurate for general population. Uses weight, height, age, and gender. Recommended by the Academy of Nutrition and Dietetics.

Revised Harris-Benedict

Older formula, tends to overestimate BMR by 5-10%. Still widely used in clinical settings.

Katch-McArdle

Uses lean body mass instead of total weight. Most accurate if body fat percentage is known. Ideal for athletes.

Calorie Calculator FAQ

Common questions about calorie calculations, BMR, TDEE, and how to use them for weight management goals.

Calorie & Macro Reference

Quick reference for calorie content of macronutrients and common daily values used in nutrition planning.

Macronutrient Calorie Content

Macronutrient	Calories per Gram	Primary Function	Daily Range
Protein	4 cal/g	Muscle repair, enzymes, immune function	10-35% of total calories
Carbohydrates	4 cal/g	Energy, brain function, fiber	45-65% of total calories
Fat	9 cal/g	Hormones, cell membranes, vitamin absorption	20-35% of total calories
Alcohol	7 cal/g	No nutritional value	Minimize intake