Calorie Calculator

Calculate your daily calorie needs for weight loss, maintenance, or muscle gain

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Calorie Needs Calculator

Accurate Calculations

Our calculator uses the Mifflin-St Jeor equation, the most accurate formula for estimating calorie needs.

Macronutrient Breakdown

Get personalized protein, carbs and fat recommendations based on your goals.

Mobile Friendly

Use our calculator on any device - desktop, tablet or smartphone.

How to Use Our Calorie Calculator

A step-by-step guide to getting the most accurate results

Measuring Your Weight and Height

For the most accurate results:

  • Weigh yourself first thing in the morning after using the bathroom
  • Use a reliable digital scale on a hard, flat surface
  • Measure height without shoes against a flat wall
  • Update your weight weekly if tracking progress

Determining Activity Level

Choose the option that best matches your typical week:

  • Sedentary: Desk job with little to no exercise
  • Lightly Active: Light exercise 1-3 days/week
  • Moderately Active: Moderate exercise 3-5 days/week
  • Very Active: Hard exercise 6-7 days/week
  • Extra Active: Very hard exercise and physical job

Setting Your Goal

Our calculator adjusts your calories based on your goal:

  • Weight Loss: Creates a calorie deficit (500 cal/day ≈ 1 lb/week loss)
  • Maintenance: Maintains current weight
  • Weight Gain: Creates a calorie surplus (500 cal/day ≈ 1 lb/week gain)

For sustainable results, we recommend aiming for 0.5-1 lb of weight change per week.

Tracking Your Progress

After calculating your calories:

  • Use a food tracking app to monitor your intake
  • Weigh yourself weekly under consistent conditions
  • Adjust calories by 100-200 if progress stalls
  • Re-calculate every 10-15 lbs of weight change

Pro Tips for Best Results

For Weight Loss
  • Prioritize protein to preserve muscle mass
  • Include strength training in your routine
  • Don't cut calories too aggressively
For Weight Gain
  • Focus on calorie-dense, nutritious foods
  • Eat frequently (every 2-3 hours)
  • Combine with progressive strength training

Frequently Asked Questions

Answers to common questions about calorie calculation

Our calculator uses the Mifflin-St Jeor equation, which is currently considered the most accurate for estimating calorie needs in healthy individuals. However, all calculators provide estimates - individual variations in metabolism can cause actual needs to differ by ±15%. We recommend using the calculated number as a starting point and adjusting based on your actual results over 2-3 weeks.

BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest to maintain basic functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) is your BMR plus calories burned through daily activities and exercise. Our calculator shows both to help you understand how activity affects your total calorie needs.

Several factors could be at play:
  • You may be underestimating portion sizes or forgetting to track some foods
  • Your activity level might be lower than you selected
  • Water retention can mask fat loss temporarily
  • Metabolic adaptation may have slowed your metabolism
Try tracking more carefully for 1-2 weeks, ensure you're measuring portions accurately, and consider reducing calories by 100-200 if no progress continues.

We recommend recalculating:
  • Every 10-15 lbs of weight change (gain or loss)
  • If your activity level changes significantly
  • Every 3-6 months to account for natural metabolic changes
  • If you hit a plateau that lasts more than 2-3 weeks
Remember that small changes in weight may just be water fluctuations - look for sustained trends before recalculating.

Our macronutrient ranges are based on general guidelines that work well for most people, but individual needs may vary based on:
  • Specific health conditions (like diabetes or kidney disease)
  • Food preferences or intolerances
  • Training goals (endurance vs strength athletes)
  • Personal response to different diets (low-carb vs low-fat)
The ranges provide flexibility - you can adjust within them to find what works best for your body and lifestyle.

About Our Calorie Calculator

Our mission at TodayBestLegitWays is to provide accurate, science-based health and fitness tools that help people make informed decisions about their nutrition and wellness.

This calorie calculator was developed using the latest research on energy expenditure and macronutrient needs. We prioritize transparency by showing the formulas used and explaining all calculations.

While we strive for accuracy, we always recommend consulting with a registered dietitian or healthcare provider for personalized medical nutrition therapy.

The Science Behind Our Calculator

BMR Calculation: Uses the Mifflin-St Jeor Equation (most accurate for healthy adults):

  • Men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
  • Women: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161

TDEE Calculation: BMR × Activity Multiplier

Macronutrients: Based on Acceptable Macronutrient Distribution Ranges (AMDR) from the Institute of Medicine:

  • Protein: 1.6-2.2g/kg for muscle gain, 1.2-1.6g/kg for weight loss
  • Fats: 20-35% of total calories
  • Carbs: Remainder of calories