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Calorie Intake Calculator
Calculate exactly how much you need to eat to reach your goals. Our Calorie Intake Calculator uses the Mifflin-St Jeor equation to determine your daily energy needs based on your unique lifestyle.
Your Stats
Step 1Daily Target
2,000
Calories / Day
Based on your BMR of 1500 kcal
Suggested Macros
Carbs (40%)
0g
Protein (30%)
0g
Fat (30%)
0g
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How It Works
The science behind the numbers.
1
Calculate BMR
We use the Mifflin-St Jeor formula to find your Basal Metabolic Rate—the calories you burn at rest.
2
Add Activity
We multiply your BMR by an activity factor to estimate your Total Daily Energy Expenditure (TDEE).
3
Set Goal
We adjust the total based on whether you want to lose, maintain, or gain weight safely.
Understanding Energy Balance
Weight management ultimately comes down to energy balance. To lose weight, you must be in a caloric deficit. To gain weight, a surplus.
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The 3,500 Calorie Rule
Historically, it's estimated that 1 pound of body fat is roughly equal to 3,500 calories. A deficit of 500 calories/day typically yields 1lb of weight loss per week.
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Quality Matters
Not all calories are equal. 100 calories of spinach affects your hormones and hunger differently than 100 calories of soda.
Frequently Asked Questions
How accurate is this calculator?
It provides an estimate based on averages. Individual metabolism varies by genetics and hormones. Use this as a starting point and adjust based on your results.
Should I eat back exercise calories?
If you selected "Active," your exercise is already accounted for. Don't eat back calories tracked by a watch, or you might double-count and stall progress.
Does this account for muscle mass?
The standard Mifflin-St Jeor equation does not account for body fat percentage. If you are very muscular, your actual burn may be slightly higher than estimated.
How often should I recalculate?
Recalculate every 5-10 lbs of weight change. As you lose weight, your body requires less energy to function, so your calorie needs will decrease.
Why did my weight loss stall?
Plateaus are normal. It could be water retention, metabolic adaptation, or hidden calories. Try taking a "diet break" or increasing activity slightly.
What is a safe calorie deficit?
Generally, a deficit of 300-500 calories is sustainable. Drastic cuts (1000+) can slow metabolism and lead to muscle loss.
Do macros matter for weight loss?
For pure weight loss, calories are king. However, high protein helps retain muscle and keeps you full, while healthy fats support hormone health.
Can I eat anything if it fits my macros?
Technically yes for weight loss, but nutrient density matters for health. 2000 calories of junk food will leave you feeling worse than 2000 calories of whole foods.
What if I'm pregnant or breastfeeding?
This calculator is for general adults. Pregnancy and breastfeeding require additional energy. Please consult a doctor for specialized nutritional advice.
How do I track intake accurately?
Use a food scale for solids and measuring cups for liquids. Eyeballing portions is the #1 reason for underestimating calorie intake.
