Your Calorie Results

Basal Metabolic Rate (BMR) -
Maintenance Calories (TDEE) -
Recommended Daily Calories -
Weekly Calorie Deficit/Surplus -

📚 How This Calculator Works

BMR (Basal Metabolic Rate): The number of calories your body burns at rest to maintain basic physiological functions.

TDEE (Total Daily Energy Expenditure): Your BMR multiplied by your activity level factor.

Calorie Recommendations:

  • Weight Loss: 1 lb = 3,500 calories. To lose 1 lb/week, create a 500-calorie daily deficit.
  • Weight Gain: To gain 1 lb/week, create a 500-calorie daily surplus.
  • Maintenance: Eat at your TDEE level to maintain current weight.

Formula Used: Mifflin-St Jeor Equation - considered the most accurate for most people.

⚠️ These calculations are estimates. Individual metabolic rates can vary. Consult a healthcare professional for personalized advice.