How to calculate your total daily calorie needs

How to Lose Weight in Your 30s

To lose, gain or maintain weight, you will need to tip the balance scale in your favor. Since the number of calories you eat on a daily basis determines your weight, tracking calories is key to weight management. The math is simple — you will gain weight If you eat more calories than you burn through physical activity and exercise, lose weight if you eat fewer calories than you burn and maintain weight If the number of calories you eat are equal to the calories you burn.

Definition

Net calories represent your daily calorie budget. They are the amount of energy that your body needs for all of its physiological processes and basic physical activities, like walking, doing chores and going to work. Net calories exclude the calories you burn during exercise.

Calculation

You can calculate net calories by subtracting the calories you burn through exercise from the calories you consume through food and beverages in a single day. For example, if you consume 2,000 calories from food and beverages and burn 500 calories from exercise in a single day, your net caloric intake for the day is 1,500 calories. The easiest way to determine your daily net calorie goal is to use an online calorie calculator.

Application

Setting and tracking a net-calorie objective can help you to achieve your weight-management goals, whether you want to lose, gain or maintain your weight. The American College of Sports Medicine recommends that you increase your net-calorie goal by 300 to 500 calories per day to gain weight or enlarge muscle mass or decrease your net-calorie goal by 300 to 500 calories per day to lose weight.

Considerations

Tracking calories is a common technique used in weight management. Weight management is a complex process that involves making healthier food choices, increasing your physical activity and exercise levels and overcoming personal behavioral barriers. Always consult with your physician before starting a new diet-and-exercise program, and seek advice from health care professionals to determine what management strategies are best for you.

More Articles

Non-Nutritious Sugar Intake Recommendation →

Determine Percentages of Total Kilocalories From Carbohydrates →

The Calories Needed According to BMI →

  • United States Department of Agriculture: Dietary Guidelines for Americans, 2010
  • American College of Sports Medicine: ACSM’s Resources for the Personal Trainer

Beth Conlon is a registered dietitian with work published in several peer-reviewed journals. She holds a Bachelor of Arts in English from Saint Joseph’s University and a Master of Science in nutrition from Marywood University. Conlon is currently pursuing a doctorate in biomedical sciences at the Albert Einstein College of Medicine.

Calculate Your Daily Caloric Needs

Gender:

Select Your Activity Level:

Your Estimated Daily Caloric Need is:

For people watching their weight, keeping track of calories is an important practice. If a person eats more calories than he or she burns each day, weight gain will occur. On the other hand, if more calories are burned than are consumed on a daily basis, weight loss transpires. Knowing how many calories your body needs each day is the first step in managing your weight.

A person’s daily caloric requirement is determined by three factors:

Resting metabolic rate (RMR)

HThermogenesis (calories required for heat production)

Resting metabolic rate is the amount of energy (measured in calories) expended by the body during quiet rest. RMR makes up between 60 and 80% of the total calories used daily. Physical activity is the second largest factor contributing to daily calorie requirements. This is the most variable component of daily caloric requirement, as this number changes based on the frequency, intensity, and duration of a person’s workouts. Thermogenesis, also referred to as the thermic effect of food, is the smallest component. This is the amount of calories needed to digest and absorb the foods that are consumed. While certain diets claim to enhance this component, such as those promoting food-combining practices, no research exists to support that concept.

Since RMR and physical activity are the largest components of a person’s daily caloric requirement, estimating them based on a few personal variables can help you determine how many calories you should eat each day to manage your weight. The “Daily Caloric Needs Estimate Calculator” will provide a general caloric goal that, if you consistently achieve it, will help you prevent weight gain. To take weight management a step further and promote weight loss, you must increase your caloric expenditure through exercise. The bottom line is that regular physical activity is the most effective way to increase the body’s caloric expenditures.

How Many Calories Should I Eat?

Fixed calorie recommendations do not work. They must be customized to each individual.

The calculator shows how many calories you may eat in order to maintain or lose weight. Do your best estimate of how much exercise you will be stick to. Be honest.

The recommended calories include your exercise – so don’t mess around with trying to adjust what you are eating each day if you had a workout.

Over time, as you lose weight you will need to recalculate based on your new weight. Also, if you make big changes to your workout (reducing or increasing) you should also recalculate.

Calories for Fat Loss

Science tells us that 1 pound of fat is equal to 3500 calories, so a daily calorie deficit of 500 should result in 1 pound per week fat loss.

In reality things don’t quite work that efficiently.

Generally, a person’s energy expenditure becomes less as they get lighter – meaning that you will inevitably plateau. The amount of food intake that once resulted in weight loss, will now only maintain 2 .

Need help with the basics of weight loss? Read our straight-forward guide.

Take It Gently

Always try to aim for the “Fat Loss” daily calorie level.

The “Extreme Fat Loss” level is effectively a rock bottom calorie level. Do not attempt to immediately drop your calories to this level hoping for the quick fix. This may ultimately backfire.

The Extreme Fat Loss level shows the lowest calorie amount that can be considered. It should be seen as the exception rather than the rule.

It truly is better to burn the fat than to starve it.

The Weight Loss Plateau

Why use the 7-day Calorie Cycle (Zig-Zag)?

The human body is remarkably adaptive and quickly adjusts to a lowered calorie level.

It becomes more efficient at using energy (lowered metabolism), and therefore burns less fat. This is why most of us reach a weight loss plateau.

At this point, the only option is to change something:

  • increased cardio,
  • weight training,
  • ‘cheat’ meals (i.e. occasional high-calorie meals),
  • cycling (or zig-zagging) calories,
  • even manipulating macro-nutrient ratios can all help to do this (don’t forget adequate sleep and hydration).

You often find that the nearer you get to your goal weight (or body fat percentage) – the harder things get!

Continually dropping calories only serves to lower metabolism even further – the moment you return to ‘normal’ eating – the weight comes back on. The 7 Day zig-zag provides a suggestion for daily calories that will keep your body guessing – and increase your chances of continual weight loss.

Minimum Daily Calorie intake

It is difficult to set absolute bottom calorie levels, because everyone has different body composition and activity levels.

Health authorities do set some baselines – these are 1200 calories per day for women, and 1800 calories per day for men.

These rules don’t make sense – are you are sedentary person with little muscle mass? Or someone who is tall, muscular, and exercises a lot? Absolute levels don’t work – but do give us a starting point.

When reducing calories:

Try not to lower your calorie intake by more than 500 calories below maintenance.

Doing so may invoke the bodies starvation response, which can lead to the Yo-yo dieting effect.

Try to gradually lower calories. A sudden drop (such as 500 calories or more) can cause your metabolism to slow.

Learn to eat slowly – research shows that faster eaters are heavier people 1 .

What happens when calories are too low?

  1. Muscle mass is broken down for energy (catabolism).
  2. Metabolic rate will begin to drop (typically) after 3 days of very low calories – this is related to, and compounded by the loss of muscle mass.
  3. With very low calories you risk sluggishness, nutritional deficiencies, fatigue, and often irritability.

You are completely set-up for a regain in fat if you suddenly return to your previous eating patterns.

Exercise Level

As your exercise level was already factored into the equation, there is NO NEED to subtract calories burned by exercise.

For the sake of simplicity we define a ‘workout’ as 15-30 minutes of elevated heart rate.

For you this could mean a brisk walk, for others it could be a slow jog. It could be a session of weight-bearing exercises.

Intense exercise can be defined as an hour of elevated heart rate (however intense workouts such as a series of body weight exercises (or heavy weights) with little or no breaks are considered intense even when only a shorter duration).

Estimating your exercise can be very arbitrary. If in doubt – underestimate. We all tend to overestimate how much exercise we do.

Have a play with our calories burned tool to see how different exercises compare.

You can lose weight without exercise, but do aim to include exercise in your lifestyle change: it maintains muscle when under calorie deficit, and is great for your heart and mental state.

Programs That Work

Fat Loss Calories Around 1200?

Lose Fat and Build Muscle?

Most people lose muscle mass when restricting calories. It takes effort to maintain muscle tone – and is even more tricky actually building muscle while losing fat (hint: a comprehensive workout plan is needed).

  • Old School New Body from Steve Holman is a great program that focuses on shorter workouts (maximum 90 minutes per week), while losing fat and building muscle. Age is no excuse here as the author is ripped and in his 50s !

…I have used this calculator to help me lose weight. In total so far I have lost 50 pounds, I went from a size 14 to now a size 6-8…” – Saskia more…

References

This calculator has been developed using the most accurate methodologies from peer-reviewed research. See the Calorie Needs Guide for a complete explanation.

The above calculations are based on the formulas of MD Mifflin and ST St Jeor. The Harris-Benedict equation is another calculation method commonly used and yields the following results:

The BMR calculator allows you to calculate your Basal Metabolic Rate (BMR) as well as other information relating to the calories you burn a day. To use the calculator, simply input details about yourself such as you age, gender, weight and height. The calculator will then calculate an estimate of your BMR and adjust you BMR by various factors to allow you to see an estimate of the calories you burn a day based on your level of activity.

Your Basal Metabolic Rate is defined on Wikipedia as:

“the amount of energy expended while at rest in a neutrally temperate environment, in the post-absorptive state (meaning that the digestive system is inactive, which requires about twelve hours of fasting in humans)”

You are basically looking at the calories you burn a day when at rest with no digestion occurring. There are various methods to calculate an estimate of your BMR and the calculator will return two estimates based on the formulas developed by MD Mifflin and ST St Jeor as well as the Harris-Benedict equation. These equations allow an approximation of your BMR to be computed from the above data.

The equation introduced by MD Miffin and ST St Jeor is as follows:

BMR = (9.99 x weight + 6.25 x height – 4.92 x age + s ) kcal/day

Here, weight is in Kilograms, height is in centimeters and age is in years. s is a factor to adjust for gender and adopts the value +5 for males and -161 for females.

As an alternative method of calculation, the Harris Benedict equations adopt separate equations for men and women as follows:

BMR = (13.7516 x weight + 5.0033 x height – 6.755 x age + 66.473) kcal/day

BMR = (9.5634 x weight + 1.8496 x height – 4.6756 x age + 655.0955) kcal/day

Similarly to the above formula by MD Miffin and ST St Jeor, weight is in Kilograms, height is in centimeters and age is in years.

Some studies have shown the equation by MD Miffin and ST St Jeor to be more accurate here, while the Harris Benedict equation was created in 1919 and has historical significance.

The calculator will return an estimate of your BMR using both of these methods.

One of the useful properties of computing such an estimate of your BMR is that you can then use this to esitimate the calories you burn a day. The BMR calculator will then adjust your BMR by various factors to show estimates of the calories you burn a day based on your activity level.

These estimates are simply computed by multiplying your BMR by the factor specific to an activity level. The activity levels and their factors are as follows:

Activity Level Description Formula Low You get little to no exercise Calories Burned a Day = BMR x 1.2 Light You exercise lightly (1-3 days per week) Calories Burned a Day = BMR x 1.375 Moderate You exercise moderately (3-5 days per week) Calories Burned a Day = BMR x 1.55 High You exercise heavily (6-7 days per week) Calories Burned a Day = BMR x 1.725 Very High You exercise very heavily (i.e. 2x per day, extra heavy workouts) Calories Burned a Day = BMR x 1.9

You might also like to take a look at our more general weight loss calculator. This calculator calculates some additional pieces of weight loss information such as your BMI and recommendations on the number of calories you should consume.

A lot of the research for this calculator was based on the Wikipedia entries relating to Basal Metabolic Rate and the Harris Benedict Equation.

Disclaimer: This tool is provided for informational purposes only. The equations applied here are general equations that generalize between people and as such may not be accurate in all cases. The tool is not relevant to children or pregnant women. This calculator is provided free of charge. No guarantee of the accuracy of this tool or its suitability to all people is provided. Before commencing a weight loss program, always consult your doctor.

Figuring out your ideal number of calories starts with knowing how many you burn right now! This calculator will help you get more systematic about eating for your goals!

How to calculate your total daily calorie needs

Trying to dial in your nutrition for your physique or athletic goals? Then you need to know your current total daily energy expenditure (TDEE), or the number of calories you burn each day. Eat more than this amount and you can expect to gain weight. Eat less than this amount and you’ll set yourself up to lose weight.

This calculator will give you a customized estimate based on your age, your unique body, and your activity level. That last part is crucial! If you work on your feet every day and train hard 5 times a week, the number of calories you burn will be dramatically different than someone who works behind a desk and trains 3 days a week.

Once you have your number, you can use it to determine how many calories to eat daily to lose or gain weight, or to maintain your weight.

TDEE Calculator

This number represents the approximate number of calories you burn each day, or what is known as “maintenance” calories. Here are your next steps to adjust your weight:

1. Pick a workout plan.

A well-designed program is an essential part of turning hard numbers like calories into hard-body results! Here are the most popular weight-loss plans from BodyFit:

2. Calculate your macronutrient ratio.

Your TDEE is a valuable number to know, but it doesn’t take your goals into account! Bodybuilding.com’s Macronutrient Calculator will provide a customized calorie recommendation for weight loss, gain, or maintenance, along with the precise number of macronutrients of protein, fats, and carbohydrates making up those calories.

3. Learn about the best fat-loss and weight-gain supplements.

Supplements can help you accelerate your results once you have your calories and training in place. Krissy Kendall, Ph.D., shares her recommendations for fat-loss in the article, “5 Ways to Up Your Fat-Loss Supplement Game.” Looking to gain? Try the “8 Proven Bodybuilding Supplements for Muscle Growth and Strength.”

4. Join a fitness community.

For over 10 years, members of BodySpace have been helping each other build their best bodies. Join a fitness community that knows what it takes to change!

Which Goal and Activity Level Should I Choose?

Activity Level

This choice should reflect the amount of activity in your life based on how you exercise and how physically active your life and/or job is. Nutritional researchers agree calorie estimates should take more into account than just the amount you exercise. Here’s how to figure out what’s right for you:

  • Sedentary: You work at a desk job and you don’t do much housework, walking, or exercising.
  • Lightly active: You don’t exercise much, but you go for walks 1-3 times per week and are on your feet doing housework during some of the day.
  • Moderately active: You exercise 3-5 times a week and stay moving throughout the day with non-exercise activities.
  • Very active: You exercise intensely or play vigorous sports on most days.
  • Extra active: You exercise intensely or play vigorous sports nearly every day, including occasional “two a days.” You also work a physical job or are on your feet most of the time.

How Did We Calculate Your TDEE?

Bodybuilding.com’s calculator uses the Mifflin St. Jeor calculation, which is considered by our nutritionists and dieticians to be the “gold standard” of calorie calculators. Here’s how it works:

Calculate basal metabolic rate (BMR), or the calories your body burns simply by being alive.
For men: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5 (kcal / day)
For women: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) -161 (kcal / day)

Then, this BMR count is multiplied, depending on your activity level:

Sedentary = 1.2
Lightly active = 1.375
Moderately active = 1.550
Very active = 1.725
Extra active = 1.9

Are TDEE Calculators Accurate?

A TDEE calculation is just an estimate. After all, the number of calories you burn is different every day! But for many people, it is close enough to help them make more informed choices about the way they eat. Use the TDEE calculator as a place to start tracking your calories, and then adjust your calories up or down based on your weight change over time

To learn more about all the fundamental ideas of nutrition and how to match your eating to your goals, dive into Bodybuilding.com’s Foundations of Fitness Nutrition course.

How to calculate your total daily calorie needs

How Do You Use Your TDEE to Lose Weight?

To lose weight, you’ll need to eat fewer calories than you burn. Research shows that somewhere around 80-90 percent of TDEE is a sufficient “calorie deficit” to sustainably and safely lose weight.

How Do You Use Your TDEE to Gain Weight?

To add muscular weight, you’ll need to eat more calories than you burn. In the guide “How to Gain Muscular Weight,” exercise physiologist Krissy Kendall, Ph.D., recommends starting at 500 calories above your TDEE, then bumping it up further as needed. That’s also the number recommended by Bodybuilding.com’s Calorie Calculator.

Protein is your low-calorie friend for weight loss and muscle gain. Have a shake after training, or any time of day as a meal replacement. – View All

Get Systematic About Your Results

Once you know how many calories you’re burning, it’s time to take the same kind of strategic method to the rest of your training and nutrition. These popular calculators can help you dial in your approach!

How to calculate your total daily calorie needs

What is TDEE?

TDEE is an acronym for Total Daily Energy Expenditure. It represents an estimated total of the calories your body burns for energy each day. TDEE is an essential factor if you are trying to lose weight or gain weight because the two are basically about the deficit between your calorie intake and calorie expenditure.

Because every individual has a unique set of genes, in addition to gender, age, and weight, we all have distinct TDEEs. If you are trying to gain muscle mass, lose weight, or maintain your current body weight, it’s important that you understand the effect of Total Daily Energy Expenditure on your goal and how to calculate it.

For somebody aiming to lose some pounds, your target is to make your calorie intake less than calorie burn, i.e., eat below your TDEE. And if you are training to be the next Mr. Olympia, you need to eat above your TDEE so your body can get the nutrients it needs to make you bigger and stronger. But if you are okay with your current body, all you have to do is calculate your TDEE and keep your calorie intake close to that figure.

The challenge is how to calculate that number.

How to Calculate Your TDEE

If you want to do it the easy way, use our TDEE calculator right here. We also have a BMR calculator right here.

But for those of you who want to know how the math works… read on! You can calculate your Total Daily Energy Expenditure using different formulas, but almost all of them are confusing and inaccurate. When calculating your TDEE, you first have to know your basal metabolic rate (BMR), level of activity, and daily food intake. The BMR is the number of calories you need to perform metabolic activities like respiration, digestion, and circulation. All you have to do to determine your TDEE is multiply your BMR by your level of activity.

Mifflin-St. Jeor Equation

According to the American Dietetic Association, the most reliable formula for calculating TDEE is the Mifflin-St. Jeor Equation.

Mifflin-St. Jeor Equation for Male TDEE

Step 1

BMR = (Height in centimeters x 6.25) + (Weight in kg x 9.99) – (Age x 4.92) + 5.

Step 2

Total Daily Energy Expenditure (TDEE) = BMR X Activity level

Levels of Activity

Sedentary (BMR x 1.2), Lightly Active (BMR x 1.375), Moderately Active (BMR x 1.55), Very Active (BMR x 1.725) and Extremely Active (BMR x 1.9)

Mifflin-St. Jeor Equation for Female TDEE

Step 1

BMR = (Height in centimeters x 6.25) + (Weight in kg x 9.99) – (Age x 4.92) -161

Step 2

TDEE = BMR x Activity level

Levels of Activity

Sedentary (BMR x 1.1), Lightly Active (BMR x 1.275), Moderately Active (BMR x 1.35), Very Active (BMR x 1.525)

Calculating Your Lifestyle

After calculating your BMR, you have to calculate your Activity Level based on your lifestyle.Now, this is where many people get it wrong when calculating their Total Daily Energy Expenditure. People tend to overestimate their activity levels, and this results in TDEE figures that are way off the mark, considering that the TDEE is an estimate in the first place.

To avoid this pitfall, it’s better to choose the lesser of the activity level which you think you belong to. That means if you believe you are Moderately Active, go for Lightly Active when calculating your TDEE to avoid overestimation errors.

Once you have your TDEE, you can use it to help maximize the effect of your diet and workout programs. If you want to lose weight, reduce your calorie intake by 15-20% less than your TDEE. If you want to bulk up, increase calorie intake by 10-15% to pack on more muscle mass.

And when you’re ready to take it to the next level, remember that TDEE is just one part of the formula used by the IIFYM Calculator, which calculates the macro split that will help you meet your goals as quickly as possible.

Do you wonder, “What should my daily intake of calories be?” Learn how to calculate how many calories you should eat (your daily calorie requirements) to maintain your weight and avoid weight gain or weight loss.

Energy is measured in calories. While not a nutrient, calories are required for sustaining life, for sustaining metabolic processes, physiological functions, muscular activity, growth and development. Main sources of energy (in calories) are carbohydrates, proteins and fats.

What is a calorie?

By definition, a calorie is the amount of energy needed to raise the temperature of one kilogram of water one degree Celsius. The amount of calories you need every day depends upon factors such as gender, age and activity level as well as whether you wish to maintain, gain or lose weight.

How many calories should I eat a day to maintain weight (in general)?

The Estimated Energy Requirement (for Maintenance) or EERM is the daily caloric intake predicted to maintain energy balance, and thus weight, in healthy individuals of a certain age, gender and average height and weight. These averages do not take into account exact body size, level of physical activity, genetics, ethnicity and other possible contributing factors. According to the Institute of Medicine Dietary Reference Intakes (2004), adult males of normal weight, or with a Body Mass Index (BMI) of 22.5, of an average height (5’10”), between the ages of 19 and 50, require approximately 2,500 to 3,000 calories per day for weight maintenance. Women in the same age bracket, of a normal weight, or a BMI of 21.5, of an average height (5’4”), require 1,800 to 2,300 calories daily for weight maintenance. Beyond age 50 for either group the Estimated Energy Requirement will be on the lower end of the spectrum.

Are there specific calculations that take into account my height, weight, gender, age and activity level?

There are two accurate, reliable and expert-recommended mathematical equations for calculating your calorie needs. They are the Harris-Benedict Equation and the Mifflin-St. Jeor formulas and differ for men and women. These equations involve calculating a Basal Metabolic Rate (BMR), or the amount of calories needed daily for basic bodily functions. BMR takes into account height, weight and age. This number should then be multiplied by another number, known as an activity factor, which varies depending upon your level of physical activity. Both equations incorporate the activity factor component.

Harris-Benedict Equation

Men = 66 + (6.3 x weight in lbs) + (12.9 x height in inches) – (6.8 x age in years) = BMR
Women = 655 + (4.35 x weight in lbs) + (4.7 x height in inches) – (6.8 x age in years) = BMR

Mifflin-St. Jeor Equation

Men = 10 x (weight in kg) + (6.25 x height in centimeters) – (5 x age in years) + 5 = BMR
Women = 10 x (weight in kg) + (6.25 x height in centimeters) – (5 x age in years) – 161 = BMR

To calculate your total calorie needs, multiply BMR by the appropriate physical activity factor:

Sedentary = BMR x 1.2
Light activity = BMR x 1.375
Moderately active = BMR x 1.55
Very active = BMR x 1.725
Extremely active/Athletic = BMR x 1.9 or more

Using the Harris-Benedict Equation, the BMR for a 38 year-old woman, 5’4” and 142 lbs = 1,349 calories
Using the Mifflin St-Jeor formula, the BMR for the same woman = 1,310 calories

An activity factor must be added to this number. If you exercise four times per week and are somewhat active throughout the day, you may be ‘moderately active’ (note that activity factors are somewhat subjective). Using the Harris-Benedict Equation, an activity factor of 1.55 equates to 2,091 calories daily for weight maintenance and using the Mifflin-St Jeor formula, total daily calories are 2,030. A compromise between the two calculations is 2,050 calories, noting that two days are rarely the same unless you consume exactly the same foods.

Learn exactly how many calories you need each day!

In just a few minutes you can calculate the exact number of calories you should eat each day. Whether you are looking to lose weight or build muscle, learning your daily calorie needs is crucial to getting results!

Start now! Enter your details to get your daily calorie goal.

Track your progress with the Trifecta App!

Keep up this great momentum and crush all your nutrition goals with our app. Download the Trifecta App!

Get your results!

Enter your email address to see your results. We’ll also send you a follow-up email for your records.

How to Use this TDEE Calculator

Enter your gender and age to get started. Then enter your height and current weight.

Next, provide your workout routine, starting with strength training. Select the appropriate activity level: light activity, moderate activity, heavy activity, or athlete. Input how many days you lift weights each week, how many minutes per training session.

Next up is cardio! Repeat the process and select the appropriate number of days per week, how many minutes per workout, and your level of intensity.

Once your details are entered, select your nutrition goal. Are you looking to lose weight, gain muscle, or maintain your current weight? From here, our proprietary formula will use a combination of your personal info, workout schedule, and nutrition goal to calculate your unique daily energy needs.

Enter your email address and name to get your results emailed to you right away! Then check your email and get ready to start tracking your daily calorie intake.

What is TDEE?

Your daily calorie requirements are based on your (TDEE ) Total Daily Energy Expenditure – in other words, how many calories you burn each day.

TDEE is comprised of multiple types of measurements that assess the amount of energy your body uses each day. For simplicity sake, this includes your:

  • Basal Metabolic Rate (BMR)
  • Activity Level

BMR is the number of calories your body needs to thrive and function each day. It is directly related to your body weight and makes up the bulk of your daily energy needs. Your physical activity and daily movements make up a majority of the remaining calories burned. Together, these two can account for more than 90% of your TDEE.

Why Calories are Important?

Understanding the exact amount of calories your body needs can help you balance your nutrition accordingly and plays a major role in helping you achieve your fitness goals – both fat loss and muscle gain require a calorie-controlled diet.

Eating slightly fewer calories than you burn each day (calorie deficit) promotes weight loss, eating more than you burn leads to weight gain (calorie surplus), and eating the exact amount will help you maintain your weight.

One pound of fat equals roughly 3,500 calories. So cutting 500 calories a day by decreasing your food intake or increasing your workouts can result in losing about one pound of fat per week!

How to calculate your total daily calorie needs

How Are My Calories Calculated?

This calculator is designed to take into consideration fitness and nutrition needs that are entirely unique to you. Using a combination of your age, weight, height, gender and workout routine, our proprietary formula generates the most accurate macro and calorie recommendations possible.

This calculator uses evidenced-based calculations and pulls expertise from dietitians and nutrition experts with over ten years of counseling individuals and athletes on their nutrition. It is the equivalent to having free, board-certified RD advice in minutes!

Want to take your results even further? Check out this simple macro calculator and learn how dialing in your food choices can help you get results even faster!

How to Increase Your TDEE

Your TDEE is often referred to as your daily metabolism – although these two things are pretty different! Regardless, when someone speaks about increasing or decreasing their metabolism, they are typically referring to increasing or decreasing the number of calories their body burns and uses each day.

Unfortunately, there is no special pill, superfood, or supplement that can do this. Because your BMR and daily movement make up so much of your TDEE there are really only two ways to change your TDEE – change your weight or exercise more. In other words, gaining muscle and working out more often mean you get to eat more calories and maintain your weight!

Learn more about how your metabolism works and how you can get the most out of your daily burn.

How to calculate your total daily calorie needs

How to Track Calories

The best way to ensure you are staying consistent and hitting your daily calorie goal is to track your food intake.

Track your calories on the go with our free Trifecta mobile app. Search a database of over 6 million food items, create custom recipes and view weekly calorie averages all on your smartphone.

Download the Trifecta app to get started!

Get calorie controlled meals delivered straight to your door!

Stay consistent and control calories with nutritionally balanced meals, made with lean proteins, quality carbs, and nutrient-dense veggies. Prepared with craftsmanship in mind, using organic, clean ingredients that are delivered fresh.

Our chefs cook from scratch and let the ingredients speak for themselves instead of using artificial flavors or colors.

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