Calorie target calculator
The answer to "how many calories should I eat?" in 4 inputs and 30 seconds. Results are stored in your browser, no account needed.
Calorie target calculator
Mifflin-St Jeor BMR formula + activity multiplier. Your daily energy needs and 3 goal suggestions (lose, maintain, gain) from 4 inputs.
Next step
Once you know your calorie goal, use the Food Log to track the macro totals of the recipes you cook. Plus membership shows a 7/14/30-day trend with the "diet progress" dashboard.
Calculation method
Basal metabolic rate (BMR) is calculated with the Mifflin-St Jeor 1990 formula. Today this is the most accurate estimate recommended by the American Dietetic Association (Frankenfield 2005 meta-analysis, 5% lower error than Harris-Benedict).
TDEE (Total Daily Energy Expenditure) is found by BMR × an activity multiplier. The activity level is a 5-grade scale based on ACSM training guidelines. The weight-loss goal is a 500 kcal/day deficit (USDA 7700 kcal/kg of fat); the gain goal is a 300 kcal/day surplus (Slater 2019, lean mass).
The water goal uses the classic 30 ml per kg formula (EFSA 2010, assuming ~70% of total water need is taken as drinking water).