Calorie Calculator
Calculates your maintenance calories (BMR × activity factor) and sets a daily calorie target for losing, maintaining or gaining weight at your chosen rate. Includes a goal comparison table and safety guidance.
TheCalculators — Calorie Calculator
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Maintenance Calories
2,565 Calories/day
TDEE 2,565 · no adjustment
- BMR (Mifflin-St Jeor)
- 1,655 Cal/day
- TDEE (maintenance)
- 2,565 Cal/day
- Activity
- Moderate: exercise 4-5 times/week
- Theoretical weekly change
- 0 lb
Maintenance vs target
Goal comparison
1 pound (~0.45 kg) of body weight ≈ 3,500 Calories.
Do not cut below ~1,200 (women) or 1,500 (men) Calories/day without medical supervision — faster loss tends to sacrifice muscle. Estimates for informational purposes only — not medical advice.
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Formula
TDEE = BMR (Mifflin-St Jeor) × activity factor · Target = TDEE ± 500 × lb/week
- • Compute BMR: 10W + 6.25H − 5A + 5 (men) or − 161 (women).
- • Multiply by the activity factor (1.2 sedentary → 1.9 extreme) for maintenance calories.
- • Subtract 500 Calories/day per pound of weekly weight loss (add to gain).
Pro tips
- • Avoid cutting more than 1,000 Calories/day — loss beyond 2 lb/week is usually muscle and water.
- • Weigh yourself weekly under consistent conditions rather than daily.
FAQ
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