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Calctive

Calorie Calculator

Calculate your daily calorie needs (TDEE) and get personalized nutrition targets based on the Mifflin-St Jeor equation for optimal health and fitness results.

Input Values

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🍎Health Tips

  • •These calculations are estimates - individual needs may vary
  • •Consult a healthcare professional before making major dietary changes
  • •Track your progress and adjust calories based on real-world results

Results

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Enter values and calculate

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How to Use

  1. 1Select your gender using the toggle buttons
  2. 2Enter your age, weight, and height
  3. 3Choose your activity level from sedentary to extremely active
  4. 4Select your goal: weight loss, maintenance, or weight gain
  5. 5Click Calculate to see your personalized calorie and macro targets
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Formula

Mifflin-St Jeor Equation:  Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5 Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161  TDEE = BMR × Activity Multiplier Target Calories = TDEE ± Goal Adjustment (±500 cal)
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Common Use Cases

30-year-old male, 70kg, 175cm, moderately active wanting to maintain weight
25-year-old female, 60kg, 165cm, lightly active aiming for weight loss
Athlete with extreme activity level planning for muscle gain
Compare different activity levels to see calorie variations

Understanding Your Calorie Needs

Managing your weight effectively starts with understanding the energy balance equation: Calories In vs. Calories Out. To lose weight, you need to consume fewer calories than you burn (a deficit). To gain weight, you need to consume more (a surplus).

Our calculator uses the Mifflin-St Jeor equation, widely considered the most accurate formula for estimating calorie needs in healthy adults.

BMR vs. TDEE: What's the Difference?

BMR (Basal Metabolic Rate)

The number of calories your body burns at complete rest just to keep you alive (breathing, circulation, cell production).

Think of this as the gas your car uses while idling in the driveway.

TDEE (Total Daily Energy Expenditure)

Your BMR plus the calories you burn through daily movement, exercise, and the digestion of food.

This is the total gas your car uses after driving around all day. This is your "maintenance" number.

How to Use Your Results

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For Weight Loss

Aim for a deficit of 300-500 calories below your TDEE. This typically results in a safe, sustainable loss of 0.5-1 lb (0.25-0.5 kg) per week. Avoid cutting calories too drastically, as this can slow down your metabolism.

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For Maintenance

Simply eat at your TDEE. This is ideal if you are happy with your current weight and want to focus on performance or general health.

3

For Muscle Gain

Aim for a surplus of 200-300 calories above your TDEE. Combined with resistance training, this provides the extra energy needed to build new muscle tissue while minimizing fat gain.

A Note on Macronutrients

While calories determine weight change, macronutrients (protein, carbs, fats) determine body composition.

  • Protein: Essential for building and repairing muscle. High protein intake also helps you feel full. Aim for 1.6-2.2g per kg of body weight.
  • Carbohydrates: The body's primary fuel source, especially for high-intensity exercise.
  • Fats: Crucial for hormone production and nutrient absorption. Don't eliminate them completely!

Frequently Asked Questions

Why am I not losing weight on my calculated calories?▼

Calculators provide estimates. Your actual metabolism might be slightly higher or lower. Also, it's very common to underestimate portion sizes. Try tracking meticulously for a week or slightly increasing your activity.

Should I eat back my exercise calories?▼

Generally, no. Fitness trackers often overestimate calories burned. If you selected an activity level above "Sedentary" in the calculator, your exercise is already accounted for in your TDEE.