Know your number. Use our calorie calculator to estimate your BMR and TDEE, then set daily calories for maintain, lose, or gain. For most people, start with moderate activity and adjust after 2–3 weeks based on your trend.
Inputs
Enter your details. If you know body fat %, we’ll use Katch-McArdle; otherwise Mifflin-St Jeor.
Goal
Results
Tips
- With known body fat %, Katch-McArdle can be more precise for lean or muscular individuals.
- Re-estimate if your weight changes ±2–3% or activity shifts.
- Avoid extreme deficits/surpluses if you have medical conditions—consult your physician.
How to use this calculator
- Choose units (metric or imperial) and enter age, height, weight.
- Optional: If you know your body fat %, we’ll use Katch-McArdle (lean mass based). Otherwise we use Mifflin-St Jeor.
- Select activity that best matches your typical week—not your best day.
- Pick a goal (maintain, lose, gain) and a rate that fits your recovery and schedule.
- Apply for 2–3 weeks, track your average weight, and adjust slightly if your trend misses the mark.
What the numbers mean
- BMR — Calories if you did nothing all day (vital functions).
- TDEE — Your daily maintenance estimate including activity.
- Daily Calories — Your target after applying a modest deficit/surplus.
Note: Real life varies. Sleep, steps, training volume, and weekends matter. Use the numbers as a starting point—not a verdict.
Need help turning numbers into meals?
Book a Steadfast Goal-Setting Session and we’ll convert your targets into simple meals and grocery lists.
FAQ
How often should I recalculate? Re-estimate any time your body weight changes ~2–3% or your activity level shifts.
Is a 500 kcal deficit safe? For many people, yes—provided you’re sleeping, training, and getting enough protein. If you feel run down, pull back to 250 kcal.
Do rest days change calories? You can keep calories steady and adjust with steps or protein, or you can use a small weekday/weekend split. Consistency beats perfection.