Your Daily Calorie Goals
| Goal | Calories/Day |
|---|---|
| Weight Loss (1 lb/week) | 2,128 |
| Weight Loss (0.5 lb/week) | 2,378 |
| Maintain Weight (TDEE) | 2,628 |
| Weight Gain (0.5 lb/week) | 2,878 |
| Weight Gain (1 lb/week) | 3,128 |
💡 1 lb of body weight ≈ 3,500 calories. To lose 1 lb/week, eat 500 fewer calories than TDEE daily.
How Calories Are Calculated
Your TDEE: 2,628 calories/day
This uses the Mifflin-St Jeor equation, considered the most accurate for estimating calorie needs without lab testing.
Formulas
Male: BMR = 88.362 + (13.397 × weight kg) + (4.799 × height cm) - (5.677 × age)
Female: BMR = 447.593 + (9.247 × weight kg) + (3.098 × height cm) - (4.330 × age)
TDEE = BMR × Activity Multiplier
Understanding TDEE and Calories
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total calories you burn per day including basal metabolic rate (BMR), physical activity, and digestion (thermic effect of food).
Activity Multipliers
- 1.2 = Sedentary (desk job, little movement)
- 1.375 = Light (1-3 days light exercise)
- 1.55 = Moderate (3-5 days moderate exercise)
- 1.725 = Very active (6-7 days hard exercise)
- 1.9 = Extra active (athlete or physical laborer)
Macro Breakdown for Weight Loss
For balanced nutrition: 30% protein (160g), 30% fat (71g), 40% carbs (213g)
✅ Free to use ✅ No registration required ✅ Mifflin-St Jeor formula
Frequently Asked Questions
To maintain weight: 2,628 calories/day. This varies based on your age, gender, height, weight, and activity level.
2,128 calories/day to lose 1 lb/week. Never eat below 1,200 (women) or 1,500 (men) without medical supervision.
Mifflin-St Jeor is considered most accurate for general population. Katch-McArdle works better if you know body fat percentage.
Track consumed (gross) calories. Exercise adds to your budget but don't "eat back" all calories burned unless weight loss stalls.
For weight loss, calories matter most. For health, food quality matters more (nutrients, fiber, protein). Both matter for long-term success.