Calorie Calculator

We start by calculating your Basal Metabolic Rate (BMR) using your weight, height, age, and biological sex. Then, we apply an activity multiplier based on how active you are throughout the week to find your Total Daily Energy Expenditure (TDEE).

A deficit of 250 to 500 calories per day is generally safe and sustainable, helping you lose about 0.5 to 1 pound per week. Going below 1,200 calories per day isn't recommended unless supervised by a medical professional.

You don't need to. Our calculation averages your activity levels across the entire week. Eating a consistent target makes it much easier to plan meals and hit your long-term goals.

Your body weight fluctuates daily due to water retention, salt intake, stress, sleep, and digestion. Focus on the weekly averages and monthly trends rather than day-to-day shifts.

Yes, this is known as body recomp. Eat at maintenance calories or a very mild deficit, keep your protein intake high (around 0.8g to 1g per pound of body weight), and do regular strength training.