Calorie Calculator
Free online calorie calculator. Calculate your daily calorie needs (TDEE) by age, weight, height and activity level. Supports weight loss, maintenance and gain goals.
Calorie Goals Breakdown
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What is TDEE and Why Does It Matter?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns every day — at rest, during exercise, and through digestion. It's the most important number for anyone managing their weight, because your TDEE determines exactly how much you need to eat to lose, gain, or maintain weight. Unlike generic "2,000 calorie" advice, TDEE is personalized to you.
The Mifflin-St Jeor Formula
This calculator uses the Mifflin-St Jeor equation — validated in multiple clinical studies and recommended by the Academy of Nutrition and Dietetics as the most accurate BMR formula for most adults:
How to Use Your TDEE for Your Goal
| Goal | Calorie Target | Expected Rate | Notes |
|---|---|---|---|
| Aggressive Fat Loss | TDEE − 750 | ~0.75 kg/week | May lose some muscle mass |
| Moderate Fat Loss | TDEE − 500 | ~0.5 kg/week | Recommended for most people |
| Mild Fat Loss | TDEE − 250 | ~0.25 kg/week | Sustainable, minimal muscle loss |
| Maintenance | = TDEE | No change | Eat at your TDEE |
| Lean Muscle Gain | TDEE + 200-300 | ~0.1-0.2 kg/week | "Clean bulk" approach |
| Aggressive Muscle Gain | TDEE + 500 | ~0.5 kg/week | Some fat gain expected |
⚠️ Minimum calories: Don't go below 1,200 kcal/day for women or 1,500 kcal/day for men without medical supervision. Very low calorie diets cause muscle loss, nutrient deficiencies, and metabolic adaptation (your body lowers TDEE to compensate).
What Affects Your Calorie Burn?
- Age — BMR typically decreases 1-2% per decade after age 20 as muscle mass naturally declines.
- Muscle Mass — Muscle burns ~6 kcal/lb/day at rest vs. fat which burns ~2 kcal/lb/day. More muscle = higher TDEE.
- Sex — Men typically have 5-10% higher BMR than women of the same height/weight due to greater muscle mass.
- Thyroid Function — Hypothyroidism can reduce metabolic rate by 10-20%; hyperthyroidism can increase it.
- NEAT (Non-Exercise Activity Thermogenesis) — Fidgeting, standing, walking around — this unconscious movement can vary by 700+ kcal/day between individuals.
⭐ Why Use BestMiniApps Calorie Calculator?
Frequently Asked Questions
How many calories do I need to lose 1 kg per week?
1 kg of body fat is approximately 7,700 kcal. To lose 1 kg/week, you need a weekly deficit of 7,700 kcal, or 1,100 kcal/day below your TDEE. For most people this is aggressive and difficult to sustain — a 500 kcal daily deficit (0.5 kg/week) is a healthier and more sustainable target.
Why did I stop losing weight even at a calorie deficit?
This is called a weight loss plateau and happens for several reasons: your lighter body now burns fewer calories (so your TDEE has decreased), water retention masking fat loss, or unconsciously eating more. Recalculate your TDEE at your new weight, take a diet break for 1-2 weeks at maintenance, or add more cardio to increase your actual TDEE.
Should I eat back calories burned during exercise?
If you already selected an activity level that matches your exercise (e.g., "Moderately Active"), no — those calories are already included in your TDEE. If you selected "Sedentary" and then exercise, you can eat back a portion (50-75%) of the exercise calories. Fitness trackers tend to overestimate calorie burn by 20-30%.
Is counting calories the best way to lose weight?
Calorie tracking is highly effective and evidence-based, but it's not the only approach. Studies show people who track their food lose significantly more weight than those who don't. However, it requires consistency. Alternatives like intuitive eating, time-restricted eating, or portion control plates can work too — but understanding your TDEE gives you the foundation to make any approach more effective.