Calorie calculator

How does the calculator work?

The calculator goes through two steps. The first is calculating your basal metabolic rate (BMR) — the calories your body burns at complete rest to maintain its vital functions: breathing, heartbeat, and temperature regulation.

The second step multiplies the result by an activity factor to reach your total daily energy expenditure (TDEE) — the number your plan is built on: below it you lose, above it you gain, and at it you maintain.

Healthy deficit and surplus

• To lose weight: a deficit of 300 to 500 calories a day produces gradual, sustainable loss.
• To gain mass: a moderate surplus of 250 to 400 calories builds muscle with the least possible fat.
• Warning: going below 1200 calories for women or 1500 for men without medical supervision costs you muscle mass and slows your metabolism.

FAQ

What is the difference between BMR and TDEE?

BMR is your basal metabolic rate — the calories your body burns at complete rest to keep its vital functions working. TDEE is your total daily burn after adding physical activity, and it is the number your diet is built around.

How accurate is the Mifflin-St Jeor equation?

It is the most accurate equation for healthy people with a typical body composition, within a margin of around 10 percent. It gets less accurate for athletes with very high muscle mass or in cases of severe obesity.

How many calories should I cut to lose weight?

A daily deficit of 300 to 500 calories gives healthy, sustainable loss of around half a kilo to a kilo per week. A larger deficit usually costs you muscle and slows your metabolism.