Estimate your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation.
A calorie calculator estimates how many calories you need per day based on your age, sex, weight, height, and activity level using the Mifflin-St Jeor equation.
To lose weight, eat 300-500 calories below your TDEE. To gain weight, eat 300-500 above. A deficit of 3,500 calories equals approximately 1 pound of body fat.
Daily calorie needs depend on age, sex, weight, height, and activity level. The average adult needs 1,600-3,000 calories per day. Use a TDEE calculator based on the Mifflin-St Jeor equation for a personalized estimate.
For men: BMR = 10xweight(kg) + 6.25xheight(cm) - 5xage + 5. For women: BMR = 10xweight(kg) + 6.25xheight(cm) - 5xage - 161. Multiply by your activity level for TDEE.
A calorie deficit occurs when you consume fewer calories than your body burns. A deficit of 500 calories per day leads to approximately 1 pound of weight loss per week, as 3,500 calories = 1 pound of body fat.