How Many Calories Should You Eat?
A calorie is a unit of energy. In nutrition, calories refer to the energy people get from the food and drink they consume, and the energy they use in physical activity. Our Calorie Calculator estimates the number of calories you need to consume each day to maintain, lose, or gain weight.
What is BMR and TDEE?
This calculator uses two primary concepts:
- Basal Metabolic Rate (BMR): This is the number of calories your body needs to perform basic life-sustaining functions (like breathing and blood circulation) while at rest. We use the highly accurate Mifflin-St Jeor Equation to calculate this.
- Total Daily Energy Expenditure (TDEE): This is your BMR multiplied by your Activity Level. TDEE represents the total number of calories you burn in a day. To maintain your current weight, you should eat this exact number of calories.
How to Use These Results for Weight Management
Weight management boils down to a simple concept: Energy In vs. Energy Out.
- To Lose Weight: You need a Caloric Deficit. A safe and sustainable goal is to lose about 0.5 kg (1 pound) per week. Since 1 pound of fat is roughly 3,500 calories, you need to eat 500 calories less than your TDEE every day.
- To Gain Weight: You need a Caloric Surplus. If your goal is to build muscle, you should eat more calories than your TDEE while engaging in strength training.
Medical Disclaimer: This calculator provides general estimates. Factors such as genetics, medications, and specific health conditions can affect your metabolic rate. Please consult a registered dietitian or doctor before making significant changes to your diet.