Calorie Calculator
Calories in, calories out
Weight change follows an energy-balance equation. Eat more than your body uses and you gain weight; eat less and you lose it. BMR (resting metabolic rate) plus activity plus digestion gives your Total Daily Energy Expenditure. A 500-calorie daily deficit yields roughly a pound of fat loss per week.
The equation is simple; execution is hard. Restaurant meals can pack 800–1,500 calories, fitness trackers overestimate burn by 30–50%, and hormonal changes alter hunger and metabolism. Track for a few weeks to calibrate, then adjust based on actual weight changes rather than the formula's predictions.
Frequently asked questions
What's the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is calories you'd burn lying in bed all day — just keeping organs running. TDEE (Total Daily Energy Expenditure) is BMR plus everything else: walking, exercise, digestion, fidgeting. TDEE is typically 1.2× to 1.9× BMR depending on activity level.
How big a deficit do I need to lose weight?
3,500 calories ≈ 1 lb of fat. A daily 500-calorie deficit yields ~1 lb/week loss. Larger deficits (750–1,000/day) speed weight loss but risk muscle loss and rebound hunger. 0.5–1% of bodyweight per week is the sustainable range for most people.
Why am I not losing weight in a 'deficit'?
Three likely culprits: (1) under-counting — restaurant/homemade meals have 20–40% more calories than you think; (2) TDEE estimate too high — online formulas assume more NEAT (walking, fidgeting) than sedentary jobs actually allow; (3) weight fluctuation masking real loss over short windows. Tighten food tracking and look at 4-week averages.
Should I eat back exercise calories?
Not all of them. Fitness trackers often overestimate calorie burn by 30–50%. If you want to eat back some, use 50% of the tracker's number, or don't eat any back and let exercise accelerate the deficit. Track weight trends over 4 weeks to calibrate.
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