Calorie Calculator

The most important tool for transforming your body. Discover your maintenance calories and calculate your optimal deficit for weight loss.

🧠 How it works

We use the **Mifflin-St Jeor Equation**, considered the "gold standard" by the scientific community for its accuracy. We then adjust for your activity level (NEAT + Exercise).

What is a Calorie Deficit?

It's simple thermodynamics: to lose FAT, you must burn more energy than you consume (food + drink). This calculator finds your "Maintenance" number (TDEE) and subtracts calories from it.

  • Light Deficit (-10%): Slow, sustainable weight loss. Minimal hunger.
  • Moderate Deficit (-20%): The "Sweet Spot." Noticeable fat loss without crashing your metabolism.
  • Aggressive Deficit (-30%+): Not recommended for long periods. Can cause muscle loss.

Your Pocket Health Coach

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To MAINTAIN your weight:

2200

kcal / day

To LOSE WEIGHT (1 lb/week):

1700

Frequently Asked Questions

How accurate is this calculator? It provides an excellent starting point. However, every metabolism is different. We recommend tracking your calories and weight for 2 weeks to adjust.
Should I eat back exercise calories? We generally recommend NOT adding back calories burned from exercise if your goal is weight loss, as fitness trackers often overestimate burn.

Snap a photo. See calories & macros.

Start with one photo. CalMind instantly shows calories and macros—so staying consistent feels easy.