Calculate your maintenance, cutting, and bulking calories.
Enter values and click Calculate to see results.
Calculate your maintenance, cutting, and bulking calories.
TDEE = BMR × Activity Factor (1.2 − 1.9)Understanding your Basal Metabolic Rate is key to effective weight management. Learn how to calculate and use your BMR for better health outcomes with our complete guide.
Read full articleThe Calorie Calculator uses the following formula:
The calculation is performed automatically when you click the Calculate button, ensuring error-free results every time. Understanding the formula helps you interpret the results more effectively and see exactly how each input affects the final outcome.
Follow these steps to use the Calorie Calculator:
Enter the weight (kg) in the provided input field (e.g., 70).
Enter the height (cm) in the provided input field (e.g., 175).
Enter the age in the provided input field (e.g., 30).
Enter the gender in the provided input field.
Enter the activity level in the provided input field.
Click the "Calculate" button to compute your results.
Review the detailed results, including charts and breakdowns.
Use the "Reset" button to clear all fields and start a new calculation.
Try the "Load Example" button to see a sample calculation with predefined values.
Here is a practical example to help you understand how the Calorie Calculator works.
Enter these values into the calculator (or click “Load Example Values”) to see how the formula produces accurate results.
When using the Calorie Calculator, be aware of these common mistakes:
Taking a moment to verify your inputs will ensure the most accurate results.
For the best results when using the Calorie Calculator, follow these expert tips:
Cutting means eating fewer calories to lose fat. Bulking means eating more to gain muscle.
This is a starting point. Individual factors like genetics and precise activity levels may require adjustments.
Subtract 300-500 calories from your TDEE for gradual weight loss of about 0.5 kg per week. Avoid going below 1,200 for women or 1,500 for men.
A common starting ratio is 40% protein, 30% carbs, and 30% fat. Higher protein helps preserve muscle during calorie deficits.
Sedentary individuals need much fewer calories than active ones. A very active person may need 800-1,000 more daily calories than a sedentary person of the same size.
For weight loss, it is generally not recommended to eat back all exercise calories, as fitness trackers often overestimate burn.
Reverse dieting is gradually increasing calories after a prolonged diet to restore metabolism without rapid fat gain.
Aim for 1.6-2.2 grams of protein per kg of body weight when bulking. The calculator estimates 2.2 g/kg as a starting target.