TDEE (Total Daily Energy Expenditure) is your daily calorie burn including activity. Eat around TDEE to maintain weight, go below to lose, go above to gain.

Calorie Calculator

Q: Which formula should I use?

Mifflin–St Jeor is a reliable modern default for most people. Harris–Benedict is the classic alternative. If you know your body fat %, Katch–McArdle or Cunningham can personalize estimates using lean body mass.

Q: How should I set Cut % and Bulk %?

For fat loss, 10–20% below TDEE works well for most. 20–25% is aggressive. For muscle gain, 5–10% above TDEE keeps fat gain lower, while 12–15% is faster but less lean.

Q: How accurate is this calculator?

All formulas are estimates. Track your weight and measurements for 2–3 weeks, then adjust calories by around 5–10% based on real progress.

Q: How fast should I lose or gain?

Aim to lose about 0.5 to 1.0% of bodyweight per week. For gaining, around 0.25 to 0.5% per week is a leaner pace for most lifters.

Q: Do I need to track macros?

Not required, but helpful especially at first to learn how much you're eating and what that looks like. A simple start: protein 0.8–1.0 g per lb (1.8–2.2 g per kg), fats at least 0.3 g per lb (0.6 g per kg), and fill the rest with carbs.

Q: Do I need to recalculate my calories?

Yes. Your numbers change as your weight, body fat, and activity change. Recalculate every 6–8 weeks or when progress stalls.

Q: What about rest days?

You can keep calories the same for consistency, or lower carbs slightly on rest days if you prefer. Both work if your weekly averages line up with your goal.

Q: Does age or metabolism matter?

Yes, but not as much as most people think. The formulas already account for age, height, weight, and activity. A “slow metabolism” usually comes down to low activity or eating more than you realize.

CALCULATE YOUR CALORIES

Looking to figure out exactly how many calories you should eat each day? This free calorie calculator (TDEE calculator) will estimate how many calories you burn daily and how much you should eat to lose weight, maintain, or build muscle. Choose between popular formulas like Mifflin–St Jeor, Harris–Benedict, Katch–McArdle, and Cunningham, adjust for your activity level, and get personalized daily calorie targets plus weekly change estimates. Use it as a starting point, then fine-tune based on your real progress.

Calorie Calculator

Units Sex Formula

Age Height

Weight

Age Height Weight

Body Fat % Only for Katch–McArdle and Cunningham to estimate lean mass.

Activity level

Cut % 20%

Calories below maintenance (TDEE). Typical fat-loss range: 10–20%. Above ~25–30% is aggressive.

Bulk % 10%

Calories above maintenance (TDEE). Typical lean-gain range: 5–15%. Higher = faster gain but more fat.

What do Cut % and Bulk % mean?

Maintenance (TDEE) is the daily calories to keep your weight steady. A Cut % applies a deficit below TDEE for fat loss. A Bulk % applies a surplus above TDEE for muscle/weight gain.

Cut 10–15%: sustainable fat loss for most.
Cut 20–25%: faster loss, but higher hunger/fatigue risk.
Bulk 5–10%: leaner muscle gains, slower fat gain.
Bulk 12–15%: quicker scale weight, more fat gain likely.

Weekly changes below use the simple 3,500 kcal ≈ 1 lb rule. Real-world results vary with training, sleep, daily movement (NEAT, the calories you burn outside the gym), and consistency.

Show macro suggestions (optional)

Protein target Fat minimum

Carbs fill remaining calories after protein (4 kcal/g) and fat (9 kcal/g).

What to Do With Your Numbers

Your calorie targets are a starting point. Real progress comes from consistent tracking and small adjustments. Here are some quick tips:

Track your intake: Use an app or food journal to see how close you are to your calorie goal.
Check progress every 2-3 weeks: Look at bodyweight trends, strength in the gym, and how you feel, not just day-to-day scale changes.
Adjust if needed: If fat loss stalls, lower calories by around 5-10%. If muscle gain is too slow, increase calories by about 5%.
Prioritize protein: Hitting your protein goal helps maintain or build muscle whether cutting or bulking.
Stay patient: Sustainable changes beat crash diets every time.
Don’t overthink: Progress is rarely perfect. If you slip up, reset the next day and keep going.

Need recipe ideas to hit your macros? Check out all of our recipes here that will make hitting your goals way easier (and tastier!).

Remember: consistency beats perfection. Keep showing up and the results will follow.

Which formula should I use?

Mifflin–St Jeor is a reliable modern default for most people. Harris–Benedict is the classic alternative. If you know your body fat %, Katch–McArdle or Cunningham can personalize estimates using lean body mass.

What is TDEE?

How should I set Cut % and Bulk %?

How accurate is this calculator?

How fast should I lose or gain?

Do I need to track macros?

Do I need to recalculate my calories?

Should I eat back exercise calories?

Mostly no. This calculator already includes your activity level in the numbers. If you add an occasional workout or an extra-long walk, you don't need to eat back those calories. If you're doing strenuous exercise outside of your normal routine, like training for a marathon or competing in something, then you may need to compensate for that. Track progress over a couple of weeks and adjust if needed.

What about rest days?

Does age or metabolism matter?

Can I lose fat and build muscle at the same time?

Do supplements change my calorie needs?

CALCULATE YOUR CALORIES

Calorie Calculator

Your Results

Basal Metabolic Rate (BMR)

Maintenance (TDEE)

Cut Calories

Bulk Calories

What to Do With Your Numbers

Meal Prep

Low Carb Slow Cooker Chicken Fajitas

Protein Cheesy Chicken Bake

Protein Packed Burrito Pie

Baked Buffalo Popcorn Chicken

Read these

How To Portion Out Your Recipes and Create Serving Sizes

How To SAVE MONEY On Groceries Without Coupons

Understanding How to Lose Weight

How To Read A Nutrition Label For Diet Success

The How To Count Calories & Macros For Beginners Guide