Calorie Calculator

TDEE stands for Total Daily Energy Expenditure - the total calories your body burns in a day. It's calculated by first finding your BMR (Basal Metabolic Rate), the calories you burn at complete rest, and multiplying by an activity factor from 1.2 (sedentary) to 1.9 (extremely active). This calculator uses the Mifflin-St Jeor equation for BMR, which is the most accurate formula for most people.

To lose weight at a sustainable rate (roughly 0.5 kg/week), eat about 500 calories below your TDEE. This is exactly what the "Lose Weight" goal shows above. Cutting more than 750 kcal/day is not recommended without medical supervision as it often leads to muscle loss and nutrient deficiencies. Small, consistent deficits beat aggressive restriction every time.

Published in 1990, the Mifflin-St Jeor equation calculates BMR as: Men: (10 × kg) + (6.25 × cm) − (5 × age) + 5. Women: (10 × kg) + (6.25 × cm) − (5 × age) − 161. Multiple studies show it's more accurate than the older Harris-Benedict formula for predicting actual resting metabolic rate. The difference is typically 100–200 kcal/day in practice.

Macros are calculated from your calorie target using percentage splits. For weight loss: 35% protein, 40% carbs, 25% fat. For maintenance: 30% protein, 45% carbs, 25% fat. For muscle gain: 35% protein, 45% carbs, 20% fat. To convert to grams: protein and carbs = 4 kcal/g, fat = 9 kcal/g. Select a goal card above to see your exact macro breakdown instantly.

For most adults, 1,200 calories is far below their actual needs. While it can produce rapid initial weight loss, it typically causes muscle loss, metabolic adaptation (your body burns fewer calories at rest), and nutrient deficiencies - leading to rebound weight gain. A modest deficit of 300–500 kcal below your TDEE is safer, sustainable, and far more effective long-term.

Your BMR (Basal Metabolic Rate) is the calories you burn at complete rest - just to breathe, circulate blood, and maintain organ function. For most adults it ranges from 1,200 to 2,000 kcal/day depending on weight, height, age, and sex. BMR typically accounts for 60–75% of total daily calorie expenditure. The "BMR at rest" card above shows your exact number.

Yes. Men generally need 200–400 more calories per day than women of similar size, primarily because men tend to have more muscle mass, which burns more calories at rest than fat tissue does. The Mifflin-St Jeor formula accounts for this directly - the constant is +5 for men and −161 for women, reflecting this metabolic difference.

Yes - AI-powered apps like Lemon Health go beyond simple calorie logging. Lemon analyzes your eating patterns, identifies your biggest calorie sources, and suggests specific food swaps rather than just showing you a number. It also factors in your activity, sleep, and goals to give personalized guidance that evolves as you do - making calorie awareness actionable rather than overwhelming.