Calorie Calculator
Hit Your Calorie Target
Track every meal with a smart food scale that syncs with a nutrition app to calculate calories, macros, and 23 key nutrients for precise results.
Shop Smart Food ScalesAbout Calorie Calculator
The Calorie Calculator estimates your daily calorie needs based on your age, sex, height, weight, and activity level. It automatically calculates your TDEE (Total Daily Energy Expenditure) using the Mifflin–St Jeor formula and applies a personalized calorie deficit or surplus to show how many calories you should eat each day for weight loss, maintenance, or muscle gain.
Understanding your calorie goal helps you manage your nutrition, plan meals, and achieve results faster. Whether you want to burn fat or build lean mass, knowing your energy expenditure is the foundation of every effective diet or fitness plan. This calculator supports both Metric and US units for quick and accurate conversions.
Tip: Combine your calorie target with the Macros Calculator to balance protein, carbs, and fat for better performance and recovery.
FAQ
- How many calories should I eat to lose weight?
A common starting point is a 10–20% deficit from your TDEE (≈ −250 to −500 kcal/day). The calculator estimates TDEE automatically and applies your chosen deficit. - What is the difference between BMR and TDEE?
BMR is the energy your body needs at rest; TDEE adds daily activity and exercise. This tool calculates BMR (Mifflin–St Jeor) inline, estimates TDEE, then sets calorie targets relative to TDEE. - How many calories to gain muscle?
Try a +250 to +300 kcal/day surplus (≈ 5–10% above TDEE) and monitor body weight and strength. - Why did my progress stall?
Recheck your TDEE, steps/NEAT, training volume, sleep, and tracking accuracy. Small tweaks of 100–200 kcal or more movement often restart progress. - How often should I update my target?
Whenever weight, activity, or schedule meaningfully changes—typically every 2–4 weeks.
Disclaimer
The tools provided on this site are intended for educational and informational purposes only and are not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified health provider with any questions you may have about a medical condition. If you think you may have a medical emergency, call your local emergency number immediately.
Equations are intended for adults and provide estimates that may not apply to children, pregnant or breastfeeding individuals, or certain medical conditions.