Calorie calculator
We compute total daily energy expenditure (TDEE) with Mifflin-St Jeor, then apply a sensible deficit or surplus for your goal.
How the calorie calculator works
We use Mifflin-St Jeor to estimate BMR, multiply by your activity level to get TDEE, then apply a 500-kcal deficit for weight loss or a 300-kcal surplus for weight gain. Maintenance equals TDEE.
Treat your number as a starting point. Track for 2–3 weeks and adjust based on real-world weight trend, performance, and recovery. Convert your calories into macros next.