MyFitnessPal Calorie Calculator
Calculate your daily calorie needs for weight loss, maintenance, or muscle gain.
Male
Female
Sedentary (Little to no exercise)
Lightly Active (1-3 days/week)
Moderately Active (3-5 days/week)
Very Active (6-7 days/week)
Extra Active (Professional athlete/physical job)
Your Daily Calorie Targets:
Basal Metabolic Rate (BMR):
0 kcal
Maintenance (TDEE):
0 kcal
Weight Loss (0.5kg/week):
0 kcal
Extreme Loss (1kg/week):
0 kcal
Weight Gain (Bulking):
0 kcal
Understanding the MyFitnessPal Calorie Calculator
Achieving your health and fitness goals requires a fundamental understanding of energy balance. This calculator uses the Mifflin-St Jeor Equation, which is widely considered the most accurate method for estimating daily caloric needs for the general population. Whether you are using MyFitnessPal to track macros or simply want to know how much to eat, this tool provides the roadmap.
How the Calculation Works
The calculation is divided into two primary phases:
- Basal Metabolic Rate (BMR): This is the number of calories your body burns at rest to maintain vital functions like breathing, circulation, and cell production.
- Total Daily Energy Expenditure (TDEE): This takes your BMR and multiplies it by an activity factor. This accounts for walking, working out, and even "NEAT" (Non-Exercise Activity Thermogenesis).
Realistic Examples for Success
To put these numbers into perspective, let's look at two common scenarios:
- Example 1 (Weight Loss): A 30-year-old male, 180cm tall, weighing 90kg with a sedentary lifestyle. His maintenance is roughly 2,250 calories. To lose 0.5kg per week, he would target 1,750 calories daily.
- Example 2 (Muscle Gain): A 25-year-old female, 165cm tall, weighing 55kg who is very active. Her maintenance is approximately 2,100 calories. To gain lean muscle, she might increase her intake to 2,400 calories.
How to Use These Results in MyFitnessPal
Once you have your calculated maintenance or weight loss goal, you can manually enter these into the MyFitnessPal app. Go to "Goals" > "Calorie, Carbs, Protein and Fat Goals" and override the default settings with these more specific numbers. For best results, remember to adjust your calories as your weight changes over time, usually every 2-4 weeks.