How many calories should I eat?

How This Calculator Works

This calculator uses the Mifflin-St Jeor equation, the most accurate formula for estimating your Total Daily Energy Expenditure (TDEE). It calculates your basal metabolic rate (BMR) — the calories you burn at rest — then adjusts for your activity level.

Understanding Your Results

• Maintenance calories (TDEE): Eat this amount to maintain your current weight
• Weight loss: Subtract 250-1,000 calories for safe fat loss (0.25-1 kg/week)
• Muscle gain: Add 200-500 calories for lean muscle growth

Important Notes

• Results are estimates based on population averages
• Track your progress and adjust if needed after 2-3 weeks
• Don't go below 1,200 cal/day (women) or 1,500 cal/day (men) without medical supervision
• Prioritize whole foods and adequate protein for best results