???? Calorie Calculator
BMR (Base Metabolic Rate)
TDEE (Maintenance)
For Weight Loss
For Weight Gain
???? Calorie Guide by Goal
| Goal | Adjustment | Expected Result |
|---|---|---|
| Lose Weight Fast | -500 cal/day | ~1 lb/week loss |
| Lose Weight Slowly | -250 cal/day | ~0.5 lb/week loss |
| Maintain Weight | No change | Stay the same |
| Gain Muscle | +250 cal/day | ~0.5 lb/week gain |
| Gain Weight Fast | +500 cal/day | ~1 lb/week gain |
⚕️ Health Disclaimer: This calculator uses the Mifflin-St Jeor equation, one of the most accurate methods for estimating calorie needs. Results are estimates only. Individual needs vary based on genetics, health conditions, and other factors. Always consult a healthcare professional or registered dietitian for personalized nutrition advice.