How accurate is this calculator?

Mifflin–St Jeor is the most accurate equation for the general adult population, typically within 10% of measured values. Track your weight for 2–3 weeks and adjust if needed.

Why do my targets seem high (or low)?

Activity self-reporting drives most of the variance — pick the level just below where you think you sit. A heavy week in the gym does not make you "very active" if the rest of your week is desk-bound.

Should I eat the same number every day?

You can — but flexible dieting (cycling up on training days, down on rest) often works equally well over a week.

Can I lose weight faster?

A bigger deficit is possible but increases the risk of muscle loss, fatigue and rebound. 0.5–1% of bodyweight per week is sustainable for most people.

Does muscle increase my TDEE?

Yes — every additional kg of muscle adds ~13 kcal/day at rest, plus the energy used to train and recover. Resistance training is the smartest long-term metabolic investment.

Nutrition · Daily energy

Daily Calories Calculator

Maintenance, cut or bulk — find your number.

Your details

Sex

Age

years

Height

Weight

Activity level

These targets are starting points — adjust by 100–200 kcal/day based on real progress over 2–3 weeks.

Total daily energy

2476kcal/day

The calories you burn daily, including activity.

Lose weight

1,976kcal

A gentle 500 kcal/day deficit ≈ 0.45 kg (1 lb) lost per week.

Maintain weight

2,476kcal

Match what you burn — perfect for body recomposition.

Gain weight

2,976kcal

A 500 kcal/day surplus supports lean muscle gain when paired with training.

What is TDEE?

TDEE (Total Daily Energy Expenditure) is how many calories you burn over a full day — BMR plus the energy used in digestion, movement and exercise. Knowing it precisely is the difference between a guess and a plan.

How we calculate it

We compute your Basal Metabolic Rate using the Mifflin–St Jeor equation, then multiply by an activity factor (1.2 to 1.9) to get TDEE. Targets are TDEE ± 500 kcal/day for a gentle, sustainable change of ~0.45 kg (1 lb) per week.

Lose, maintain or gain

A 500 kcal/day deficit yields roughly 1 lb/week fat loss; a 500 kcal surplus yields roughly 1 lb/week lean mass gain when paired with resistance training and adequate protein.

Limitations & caveats

TDEE is an estimate — real burn varies day to day with sleep, stress, hormones and NEAT.
Activity multipliers self-reported by users are notoriously optimistic — pick one level below your gut feeling for accuracy.
Aggressive deficits (>1000 kcal/day) often backfire through metabolic adaptation and muscle loss.
Goals should be revisited every 2–3 weeks based on actual progress, not the calculator alone.
Not designed for children, pregnancy, lactation or certain medical conditions.