Calorie calculator
Calculate your daily calorie needs (TDEE) with the Mifflin-St Jeor formula. Then let Equil hold you to it, meal by meal.
Your details
Fill in the fields and tap Calculate to see your result.
How it works
Calculate your daily calorie needs (TDEE) with the Mifflin-St Jeor formula. Then let Equil hold you to it, meal by meal.
Where Equil comes in
This is a static estimate. Equil tracks it automatically and adjusts in real time as you eat, train, sleep and recover.
Frequently asked questions
How many calories should I eat a day to lose weight?
Eat about 300 to 500 kcal below your maintenance calories. That gives roughly 0.3 to 0.5 kg of fat loss per week without wrecking your energy or muscle.
What is TDEE?
TDEE is your total daily energy expenditure: everything you burn in a day, from staying alive at rest to digestion and movement. Your maintenance calories equal your TDEE.
Is 1,200 calories a day enough?
For most adults 1,200 is too low and hard to sustain. A moderate deficit from your own maintenance number is safer and works better long term.