Nutrition Calculators
Calorie calculators that answer how many calories to eat each day, and nothing else: the calorie calculator works out your BMR with the Mifflin-St Jeor equation, multiplies it by your activity level for your TDEE, applies a daily deficit for a calorie target, and estimates the date you reach your goal weight — with the math shown and no diet plan implied.
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Nutrition FAQs
It depends on your BMR, your activity level, and your deficit. As an example, a 30-year-old man at 80 kg and 180 cm, moderately active, burns about 2,759 kcal a day at maintenance — a 500 kcal deficit puts the target at 2,259 kcal/day, losing about 0.45 kg a week. Enter your own numbers in the calorie calculator for your figure, and keep the target at or above 1,200 kcal/day unless a clinician advises otherwise.
BMR is what you burn at complete rest; TDEE is BMR multiplied by your activity factor, so it includes everything you do in a day. The calorie target is always TDEE minus your deficit — never BMR on its own, which for most people would land under 1,200 kcal/day.
Estimates only — not medical advice. Calorie needs vary with muscle mass, hormones, sleep, and activity. Read the disclaimer.