Calorie Calculator — daily calories for fat loss, maintenance and muscle gain
Your maintenance calories — total daily energy expenditure, or TDEE — is the number of calories that keeps your weight stable. Everything else in nutrition is a deliberate move above or below it.
Calculate your daily calories
- BMR
- 1660 kcal
- Maintenance (TDEE)
- 2573 kcal
- Your target
- 2110 kcal
- Protein floor
- 115 g
Results are estimates for general guidance and are not medical advice. See our medical disclaimer.
BMR and TDEE explained
Basal metabolic rate is the energy your body uses at complete rest. This calculator uses the Mifflin-St Jeor equation, the most accurate widely used formula for the general population.
TDEE multiplies BMR by an activity factor that accounts for training, walking, work and fidgeting. Sedentary desk workers sit near 1.2; people training hard five or six days a week sit closer to 1.7.
Choosing a deficit or surplus
A deficit of 15 to 20 percent below TDEE produces roughly 0.4 to 0.7 kg of fat loss a week for most people while leaving enough food to train hard and recover.
For muscle gain, a surplus of 8 to 12 percent is enough. Larger surpluses add fat faster without adding muscle faster.
Why the number drifts
Calorie formulas are estimates. Track your weight for two weeks at the suggested intake, average each week, and adjust by 100 to 150 calories if the trend is not moving the way you want.
Frequently asked questions
How many calories should I eat to lose weight?
Roughly 15 to 20 percent below your TDEE. The calculator prints that number for you once you enter age, sex, height, weight and activity level.
Is a 1,200-calorie diet safe?
For most adults it is unnecessarily aggressive and hard to sustain. A moderate deficit preserves more muscle and is far easier to stick to.
Do I need to eat back exercise calories?
No, if you selected an activity multiplier that already accounts for your training. Adding exercise calories on top double-counts them.
Sources & references
- A new predictive equation for resting energy expenditure in healthy individuals (Mifflin-St Jeor) — American Journal of Clinical Nutrition
- Changing your habits for better health / weight management — NIDDK, National Institutes of Health
Reviewed for accuracy. Checked against the published equations and population thresholds cited below. Read how we write and check content in our editorial policy.
General information, not medical advice. Fitholae provides fitness and nutrition education and does not diagnose, treat or replace care from a qualified professional. If you are pregnant, under 18, or managing a health condition, speak to a doctor or registered dietitian before acting on anything here. See our medical disclaimer.