Calorie Calculator
Starting a new diet? Our free Calorie Calculator removes the guesswork by telling you exactly how many calories you should eat daily to reach your specific weight loss or muscle gain goals.
Daily Calorie Calculator
What is the Calorie Calculator - Daily Calorie Intake to Lose Weight?
The Calorie Calculator (also known as a TDEE Calculator) is a comprehensive dietary tool. It calculates your Total Daily Energy Expenditure (the calories you burn living and exercising) and adjusts that number to help you safely change your weight.
How to use the Calorie Calculator - Daily Calorie Intake to Lose Weight
- Enter your age, sex, height, and weight.
- Select your weekly activity level (from sedentary to highly active).
- The tool calculates your maintenance calories.
- Review the suggested caloric targets for safe weight loss or muscle gain.
Example
Your BMR is 1600. You exercise moderately (multiplier 1.55). Your TDEE is 2480 calories. To lose 1 pound per week (a 3500 calorie weekly deficit), the tool suggests eating 1980 calories per day (2480 - 500).
Understanding Your Results
The primary number is your 'Maintenance' target. Eating exactly this amount will keep your weight perfectly stable. The 'Weight Loss' targets provide safe, sustainable daily calorie goals.
Common Use Cases
- Dieting: Figuring out a scientifically sound daily calorie limit to log in apps like MyFitnessPal.
- Bodybuilding: Calculating the required 'caloric surplus' needed to gain muscle mass during a bulking phase.
- Maintenance: Figuring out how much to eat to simply stay healthy after finishing a diet.
How it Works
First, the tool calculates your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation. Then, it multiplies your BMR by an Activity Multiplier (from 1.2 for sedentary to 1.9 for athletes) to find your maintenance calories. Finally, it subtracts or adds calories (e.g., -500/day) to create weight change goals.
Tips & Accuracy Notes
- •Do not overestimate your activity level. Most people with desk jobs should choose 'Sedentary', even if they walk the dog for 20 minutes a day.
- •Never drop your calories below your BMR without medical supervision, as this can severely damage your metabolism and cause muscle loss.
Frequently Asked Questions
What is a safe rate of weight loss?
Medical professionals generally recommend aiming for 1 to 2 pounds of weight loss per week. This requires a daily caloric deficit of 500 to 1,000 calories.
Do I need to eat back the calories I burn working out?
No. The calculator already factored your workouts into the 'Activity Level' multiplier. If you eat back your exercise calories, you will be double-counting them and will not lose weight.
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Disclaimer: Calculations are based on statistical population averages. If you have metabolic disorders or medical conditions, consult a registered dietitian.