Calorie Calculator

Estimate calories per day for weight loss, maintenance, or muscle gain using BMR, daily energy expenditure (TDEE), and an activity level multiplier.

If you’ve ever wondered “how many calories should I eat?” this calorie calculator gives you a fast starting point and the context to use it well. We estimate your baseline burn (BMR), scale it by your daily activity to get maintenance calories (TDEE), then show simple targets for a calorie deficit or calorie surplus depending on your goal. For quick definitions of BMR, TDEE, metabolism, and macros, you can also visit our calorie & nutrition glossary.

Weight loss

Use a steady calorie deficit (often 250–500 calories per day) and track trends over 2–3 weeks for realistic progress.

Common goal pace: about 0.5–1 lb/week (varies).

Maintenance

Your maintenance calories are your daily energy expenditure (TDEE). Eat around this level to keep weight stable.

Best for recomposition, performance, and consistency.

Muscle gain

A small calorie surplus (often 250–500 calories per day) supports training and recovery without unnecessary fat gain.

Pair with resistance training + adequate protein.

Tell Us About Yourself

Units

U.S. Imperial Metric

Age (years)Sex

Activity level

Goal

Maintain Lose Gain

Rate of weight change (lb/week)Choose a pace to enable an estimated timeline (weight loss per week or gain per week).

Height (feet & inches)

Or switch to Metric to enter centimetersCurrent weight (lb)

Target weight (lb) - optionalAdd this + a weekly rate to see a timeline.

Height (cm)Weight (kg)

Target weight (kg) - optionalAdd this + a weekly rate to see a timeline.

Estimation formula (optional)(Optional) Body-fat % (for Katch–McArdle)

We estimate your Basal Metabolic Rate (BMR) and scale it by your activity level multiplier to estimate Total Daily Energy Expenditure (TDEE), often called maintenance calories. By default we use Mifflin–St Jeor, with options for Harris–Benedict and Katch–McArdle. We don’t store or share your entries. These are estimates, not medical advice.

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How many calories should I eat?

Most people want a simple answer, but your best number depends on metabolism, body size, daily movement, and training. A good starting point is to estimate your daily energy expenditure (TDEE), then choose the goal that matches what you’re trying to do: lose fat, maintain weight, or build muscle.

Quick targets for weight loss, maintenance, and muscle gain

Weight loss

Start 250–500 calories per day below maintenance (a calorie deficit). Re-check trends after 2–3 weeks, then adjust by ±150–250 if needed.

Many people aim for ~0.5–1 lb/week.

Maintenance

Eat near your maintenance calories (TDEE). This supports performance, consistency, and body recomposition when paired with training.

Use scale trend + measurements to validate.

Muscle gain

Add 250–500 calories per day above maintenance (a calorie surplus). Keep the surplus modest and focus on strength training + recovery.

Adjust based on weekly trend and gym performance.

What your metabolism estimate is actually doing

Your calorie target is built from two parts: BMR (what your body burns at rest to keep you alive) and an activity level multiplier (to reflect walking, work, training, and daily life). That combined estimate is your daily energy expenditure (TDEE).

BMR vs. TDEE (maintenance calories)

BMR: baseline burn for essential functions (breathing, circulation, temperature regulation).
TDEE: BMR multiplied by activity, plus the energy cost of movement and exercise.

Why “calories burned” can look different across tools

Wearables and apps often estimate calories burned differently because they use different sensors, assumptions, and activity models. Use any estimate as a starting point, then validate with your real-world trend: if weight is stable, you’re near maintenance; if it’s dropping or rising, you’re in a deficit or surplus.

Common daily calorie targets (1200, 1500, 2000)

You’ll see popular targets like 1200 calories, 1500 calories, or 2000 calories. These can be useful reference points, but they’re not universal. Your safest, most effective target is the one that fits your body size, activity, goals and still supports energy, sleep, and training.

1200 calories: often too low for many adults; may be appropriate only in specific cases under guidance.
1500 calories: common for smaller/less active individuals aiming for fat loss, but still depends on context.
2000 calories: often near maintenance for some adults, but can be a deficit or surplus for others.

Practical tracking tips that improve accuracy

Track for 2–3 weeks before making big changes; adjust in small steps (±150–250 calories/day).
Weigh daily (or 3–4×/week) and watch the weekly average, not one-day swings.
Don’t double-count exercise: if your estimate already includes activity, “eating back” workout calories can overshoot.
Prioritize protein and resistance training if you want to lose fat while preserving muscle.

Need quick answers?

Browse our FAQ hub for clear explanations on metabolism, plateaus, daily calorie targets, and common tracking mistakes.

Frequently asked questions

How accurate are calorie estimates?

For many adults, a reasonable estimate can be within ~5–10%, but individual metabolism, tracking error, and activity differences matter. Use the estimate as a starting point, then adjust based on your trend.

What’s a good calorie deficit for weight loss?

A moderate deficit (often 250–500 calories per day) is common. Bigger deficits can work short-term but often feel harder to sustain and may impact training and recovery.

What’s a good calorie surplus for muscle gain?

Many people do best with a small surplus (often 250–500 calories per day) alongside progressive resistance training. If fat gain is accelerating, reduce the surplus slightly.

Why does my tracker show different calories burned?

Trackers use different assumptions and may overestimate exercise. Focus on consistent tracking and your weekly trend to calibrate your personal maintenance calories.

How often should I re-check my numbers?

Re-check after a meaningful change: a 5–10% body weight change, a new training routine, or a new job/activity pattern. Otherwise, small weekly adjustments usually beat frequent recalculation.

A simple rule that beats perfect math

Treat your estimate as a starting map: track honestly, aim for consistency, then adjust in small steps. That feedback loop is how the number becomes accurate for you.

If you want a clean starting point you can refine over time, our Calorie Calculator gives you practical targets for any goal.