The First Step to Controlling Your Weight
Understanding how many calories your body needs per day is the first step towards any goal, whether it's losing weight, gaining mass, or simply maintaining a healthy lifestyle. Calories are the energy your body uses to function.
To find out your personalized caloric goal, use our Calorie Calculator .
Important Concepts: BMR and TDEE
Basal Metabolic Rate (BMR)
The number of calories your body burns at complete rest, just to keep vital organs functioning.
Represents 60-70% of your total daily expenditure.
Total Daily Energy Expenditure (TDEE)
The total number of calories you burn in a day, including BMR and physical activities.
TDEE = BMR × Activity Level
How the BMR Calculation is Done
Mifflin-St Jeor Equation (most accurate)
For Men
For Women
Example (woman, 30 years, 60kg, 165cm):
BMR = (10 × 60) + (6.25 × 165) - (5 × 30) - 161 = 1320 kcal
Activity Levels (TDEE Multiplier)
Sedentary
Little to no exercise
Lightly Active
Light exercise 1-3 days/week
Moderately Active
Moderate exercise 3-5 days/week
Very Active
Intense exercise 6-7 days/week
Extremely Active
Very intense exercise/physical job
Setting Your Goal
Lose Weight
Create a calorie deficit. Start with 15-20% less than your TDEE.
TDEE - 500 kcal/day
Maintain Weight
Consume an amount of calories equal to your TDEE.
TDEE
Gain Mass
Create a calorie surplus. Start with 10-15% more than your TDEE.
TDEE + 300 kcal/day
Recommended Products
Practical Tips
Do ✅
- • Use tracking apps (MyFitnessPal, etc.).
- • Weigh your food, especially at the beginning.
- • Adjust calories every 2-3 weeks.
Don't ❌
- • Obsess over the exact number.
- • Forget about food quality.
- • Drastically cut calories.
Calculate Your Calories Now!
Don't guess anymore! Use our calculator and discover your personalized daily goal to achieve your goals faster.
Use the Calculator