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Daily calorie calculator
This calculator estimates your total daily energy expenditure (TDEE): the energy your body uses at rest plus what you burn moving and training. It uses the Mifflin-St Jeor equation, one of the most widely used by dietitians for adults.
To lose fat we apply a moderate deficit of about 15%, and to build muscle a small 10% surplus. We never go below a safe minimum, because eating too little costs muscle and is hard to sustain.
Frequently asked questions
How accurate is the calorie calculator?
It's an estimate that can be off by about 10% depending on your body. Use it as a starting point and adjust based on how your weight changes over 2 to 3 weeks.
How many calories should I cut to lose weight?
A moderate 10 to 20% deficit is usually sustainable. Bigger deficits speed up muscle loss and fatigue.
Can I use it if I'm pregnant or have a medical condition?
No. In that case a health professional should work out your needs.
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Answer 11 questions and get your weekly routine, your calories and demos of every exercise.
Create my free planGeneral information: not a substitute for advice from a health professional.