Advanced Calorie Calculator

Our calculator uses scientifically proven formulas (Mifflin-St Jeor and Katch-McArdle) with an accuracy rate of 95-98% for most individuals. However, metabolic rates can vary by up to 10-15% between individuals due to genetic factors, muscle mass, and other variables. Use the results as a starting point and adjust based on your real-world results.

No, eating significantly below your BMR is not recommended and can be counterproductive. It can lead to muscle loss, metabolic slowdown, nutrient deficiencies, and yo-yo dieting. Always maintain a moderate calorie deficit of 300-500 calories below your TDEE for sustainable, healthy weight loss.

Recalculate your calorie needs every 10-15 pounds of weight loss/gain, or every 4-6 weeks if your activity level changes significantly. Your calorie requirements decrease as you lose weight and increase as you gain muscle mass or become more active.

BMR (Basal Metabolic Rate) is the calories your body burns at complete rest for basic functions like breathing and organ function. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor to account for exercise, work, and daily activities. TDEE is always higher than BMR and represents your actual daily calorie needs.

While our calculator provides accurate estimates for healthy individuals, people with medical conditions (diabetes, thyroid disorders, metabolic syndrome) should consult with healthcare providers or registered dietitians. Medical conditions can significantly affect metabolic rate and nutritional needs.