Daily Calorie Calculator
Discover how many calories your body needs per day to lose, maintain, or gain weight. Based on the scientific Mifflin-St Jeor and TDEE formulas.
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Calorie Calculator
Find out how many calories you need per day for your goals
What is BMR?
The Basal Metabolic Rate (BMR) is the amount of energy (calories) your body needs to maintain vital functions at rest, such as breathing, blood circulation, and temperature regulation.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the sum of your BMR and the energy spent on daily physical activities and exercises. It is the baseline number to know if you will lose, maintain, or gain weight.
How many calories do I need a day?
This depends entirely on your goal:
- To **maintain weight**: consume the exact value of your TDEE.
- To **lose weight**: consume fewer calories than you burn (calorie deficit, usually 300 to 500 fewer calories).
- To **gain muscle mass**: consume more calories than you burn (calorie surplus, 200 to 500 more calories).
How to lose weight with a calorie deficit
A calorie deficit occurs when you eat fewer calories than your body burns. For healthy and sustainable weight loss, a deficit of 15% to 20% of your TDEE is recommended. This results in a weight loss of about 0.5 kg per week.
How to gain muscle mass
A calorie surplus, coupled with resistance exercises (weightlifting), is necessary to create new muscle tissues. An excess of about 10% to 15% of your TDEE is ideal to minimize fat gain.
Frequently Asked Questions
Get your questions about BMI, calories, and health answered
💡 Still have questions?
Remember: FitBalanceCalc is an educational tool. for personalized guidance on diet, exercise, or specific medical issues, always seek qualified health professionals such as nutritionists, physical educators, and doctors.