Calorie Calculator

How This Calculator Works

We first estimate your maintenance calories (TDEE) using the Mifflin-St Jeor equation — the gold standard for BMR estimation. Then we adjust based on your goal:

• Moderate deficit: −500 cal/day ≈ 1 lb/week weight loss
• Aggressive deficit: −1000 cal/day ≈ 2 lbs/week weight loss
• Lean bulk: +300 cal/day — muscle gain with minimal fat
• Aggressive bulk: +600 cal/day — faster gains, more fat potential

Safe Calorie Minimums

We cap your target at 1200 calories minimum for most adults. Eating below this without medical supervision can cause nutrient deficiencies, muscle loss, and metabolic slowdown. If 1200 feels too high for your needs, consult a doctor or dietitian.

Tips That Actually Work

• Weigh food: Eyeballing portions is usually off by 20–30%
• Track consistently: Log everything for 2 weeks before adjusting
• Weigh yourself weekly: Same day, same time, naked or in light clothes
• Be patient: Give any change 3–4 weeks before judging
• Prioritize protein: Aim for 0.7–1g per pound of target body weight

The Numbers Are Estimates

No calculator is perfect. Your actual needs depend on genetics, gut health, sleep quality, stress, and more. Use this as a starting point, monitor the scale and how you feel, then adjust up or down by 100–200 calories as needed.