Calorie Calculator
Manage your daily intake
Details
To maintain your current weight at your selected activity level.
Understanding Energy Balance
Weight management is fundamentally a game of physics: Energy In vs. Energy Out. This is known as the Energy Balance Equation.
- Calorie Deficit (Weight Loss): You burn more calories than you consume. Your body makes up the difference by burning stored fat.
- Calorie Surplus (Weight Gain): You consume more calories than you burn. The excess energy is stored as fat (or muscle, with training).
- Maintenance: You consume the same amount as you burn. Your weight stays stable.
This calculator helps you define the "Energy In" side of the equation tailored to your body and lifestyle.
How to Use This Calculator
Enter your gender, age, height, and current weight
Select your activity level honestly (most people overestimate this)
View your maintenance calories (TDEE)
Choose your goal: Maintenance, Mild Weight Loss (0.5 lb/week), Weight Loss (1 lb/week), or Extreme Weight Loss (2 lb/week)
See your daily calorie target
Pro Tips
- •Be honest about your activity level; if unsure, choose 'Sedentary' and adjust later
- •Use a food scale for more accurate calorie tracking
- •Focus on high-volume, low-calorie foods (like vegetables) to stay full
- •Prioritize protein to protect muscle mass while dieting
- •Consistency is key: one bad day won't ruin progress, just get back on track
TDEE Formula (Total Daily Energy Expenditure)
TDEE = BMR × Activity FactorWhere:
TDEE= Total Daily Energy Expenditure (Calories needed to maintain weight)BMR= Basal Metabolic Rate (Calories burned at rest)Activity Factor= Multiplier based on physical activity levelExample:
BMR= 1,600 caloriesActivity= Moderate Exercise (x1.55)Calculation:
TDEE = 1,600 × 1.55Result: 2,480 calories/day
Frequently Asked Questions
To lose weight safely (1 lb/week), you typically need to eat 500 calories less than your Top Daily Energy Expenditure (TDEE). For 2 lbs/week, subtract 1000 calories. However, it's generally recommended for women to eat at least 1200 calories and men 1500 calories daily to ensure nutritional adequacy.