How this calorie calculator works
It uses the Mifflin-St Jeor equation, the most accurate everyday formula for resting energy, then multiplies by your activity level to estimate your total daily energy expenditure (TDEE). Eat about 400 to 500 kcal below it to lose fat steadily, or 250 above it to build muscle.
Tips for using your number
- Track for two weeks, then adjust by 150 kcal if your weight isn't moving as planned.
- Keep protein high (use the protein calculator) so you lose fat, not muscle.
- Weigh yourself at the same time each week and watch the trend, not daily changes.