Calorie Calculator
This calculator starts with BMR and TDEE, then adjusts calories based on your goal. Treat the result as a starting point to observe and refine.
How daily calories are estimated
The calculator estimates BMR with the Mifflin-St Jeor equation, converts it to TDEE with an activity multiplier, then applies a goal adjustment.
A 300 to 500 kcal daily difference is a common starting range for gradual change, but the best target depends on adherence, training, sleep, and health context.
How to adjust the target
Use the result for two to four weeks, then adjust by 100 to 200 kcal if body weight, waist size, energy level, or training performance moves too fast or too slowly.
This is an estimate, not a diet prescription. Consult a qualified professional for medical conditions, pregnancy, eating disorder history, medication, or special dietary needs.