Calorie calculator. How many calories to eat a day.
Fill in your details and see how many calories you need a day (your TDEE), how much you burn doing nothing (your BMR) and the day you'll reach the weight you want.
You'll reach 145 lb in 16 weeks.
- BMR (at rest)
- 1,450 kcal
- TDEE (daily burn)
- 2,240 kcal
- Once you reach 145 lb
- 1,640 kcal
- Pace
- 1 lb per week
Now you have the number. The hard part is hitting it every day.
This is where almost everyone gives up: weighing food and looking it up item by item. With FIT4EAT you snap a photo of your plate and the AI counts the calories and macros. Meal by meal, you see how much you have left.
An estimate for healthy adults. It doesn't replace a doctor or a registered dietitian, especially if you're pregnant, breastfeeding or have a medical condition.
How we calculate it
First, your BMR (basal metabolic rate): the calories your body burns at rest, just to keep running. We use the Mifflin-St Jeor equation, the most accurate one for adults when there's no lab measurement.
Then we multiply it by your activity level to get your TDEE (total daily energy expenditure). That's the number of calories that keeps your weight the same.
To lose weight, we subtract a deficit from that number; to gain, we add a surplus. One kilogram of fat is about 7,700 kcal (roughly 3,500 kcal per pound), so losing 0.5 kg (about 1 lb) a week takes a deficit of about 550 kcal a day.
We never go below 1,200 kcal for women or 1,500 kcal for men. Below that, it's hard to get the protein and nutrients you need without supervision.
As you lose weight, you burn less. To keep the same pace, your calories drop a little along the way: that's the number we show for when you reach your goal. Weigh yourself once a week and adjust if the scale hasn't moved in two or three weeks.
Activity levels
| Level | Multiplier |
|---|---|
| SedentaryDesk job, little to no exercise | 1.2 |
| Lightly active1-3 light workouts a week | 1.375 |
| Moderately active3-5 workouts a week | 1.55 |
| Active6-7 workouts a week | 1.725 |
| Very activeHard training every day or a physical job | 1.9 |
FAQ
Questions? Short answers.
- How many calories should I eat a day to lose weight?
- It depends on your TDEE. What works for most people is eating 300-500 kcal below it, which means losing 0.3-0.5 kg (about 0.7-1 lb) a week. The calculator does the math with your numbers.
- What's the difference between BMR and TDEE?
- BMR is what you burn lying still: breathing and keeping your body running. TDEE adds everything else on top: walking, working, training and digesting food. Your TDEE is what decides whether you lose or gain weight.
- How accurate is this calorie calculator?
- The Mifflin-St Jeor equation lands within 10% for about 8 in 10 people. Use the result as a starting point and adjust based on what the scale shows after two or three weeks.
- Can I lose 1 kg (2 lb) a week?
- You can, especially if you have a lot of weight to lose, but it's a hard pace to keep and it makes you lose more muscle. For most people, 0.5 kg (1 lb) a week with high protein and strength training is the best balance.
- Do I have to count calories forever?
- No. Counting for a few weeks teaches you how much you really eat. After that, most people keep it going on habit and only go back to counting when progress stalls.
Workout plans
- Full body at the gym3 days, full body, 8 weeks. The best place to start.
- Home workout, no equipment30 minutes, 3 days, bodyweight only.
- Push pull legsPush, pull and legs. The next step after full body.
- Beginner 5K planFrom zero to 5K in 8 weeks, 3 runs a week.
- Hyrox for beginners8 weeks of running, strength and stations for your first race.
Out now
Start today. It's free.
Download it, create your account and do your first workout today. Your training plan is ready as soon as you sign up.
- Free to start
- 15 days of PRO on us
- iPhone and Android
- 5 languages
On your computer?
Point your phone's camera here. It opens the App Store on iPhone and Google Play on Android.
fit4eat.com/app