Calorie Calculator
Work out how many calories you need per day — to maintain your weight, lose fat, or build muscle — from your stats and activity level.
Your numbers
Your answer board
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Your TDEE — calories to maintain your weight
Mifflin-St Jeor
Cutting
−500 kcal · lose ≈ 1 lb / week
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Maintain
your TDEE — hold current weight
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Lean bulk
+300 kcal · gain ≈ 0.5 lb / week
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Your calories at every activity level
| Activity level | Multiplier | Calories / day |
|---|
Macro starting point
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Protein
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Carbs
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Fat
Formula: Mifflin-St Jeor (1990). General fitness information, not medical advice.
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How your calorie needs are estimated
This calculator first estimates your resting burn with the Mifflin-St Jeor equation — the formula most dietitians use — then multiplies it by an activity factor to get your daily maintenance calories. Eating at maintenance keeps your weight stable; the cutting target trims 500 calories for roughly a pound of fat loss per week, and the bulking target adds 300 for lean gaining. These are general guidelines, not medical advice. Real bodies vary, so weigh yourself weekly and adjust your target in small 100–200 calorie steps.