Calorie Calculator
Calorie Calculator
Estimate daily calories for maintenance, weight loss, or muscle gain · Mifflin‑St Jeor formula
▼ Enter your data and press Calculate ▼
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Estimated Daily Maintenance (TDEE)
📌 Basal Metabolic Rate (BMR):— kcal
🏃 Activity multiplier:—
⚖️ Weight maintenance (TDEE):— kcal/day
* For healthy weight loss: ~500 kcal daily deficit. Gain: ~+300 to +500 surplus above maintenance.
Calorie Tracking & Accuracy
- People underestimate calories by 30–50% – Studies show overweight individuals often report eating 1,000+ fewer calories than they actually consume. Portion distortion is the main culprit.
- Activity trackers overestimate calorie burn – Fitbits, Apple Watches, and similar devices can be off by 20–90% for calorie burn. They’re useful for trends, not absolute numbers.
- Restaurant meals are calorie bombs – The average restaurant meal contains 1,000–1,500 calories – often half or more of a person’s daily needs. Cheesecake Factory’s Bistro Shrimp Pasta has over 2,500 calories (one meal = full day).
- Men generally need more calories than women – Due to higher muscle mass and larger body size, adult men typically need 2,500–3,000 calories/day, while women need 2,000–2,400 calories/day (varies by age and activity).