Food & nutrition

Calorie calculator

Estimate resting metabolism (RMR), total daily energy (TDEE), and a practical calorie target for maintenance, fat loss, or controlled gain. Optional body-fat % unlocks a Katch–McArdle comparison. Goal-date mode shows a rough average daily deficit—not a laboratory or NIH dynamic model.

How to read your result

TDEE is your estimated burn including typical daily movement and exercise, built from an RMR equation and a standard activity factor (1.2–1.9).

Target intake adjusts TDEE by the deficit or surplus you choose. Very large deficits are not shown as safe recommendations—work with a clinician for aggressive plans.

Goal-date row divides estimated energy stored in the weight you want to lose by the number of days until your target date. Energy-per-kg changes with physiology; treat the band as orientation, not a promise.

FAQs

Is this the same as a medical calorie prescription?

No. It is an educational estimate. Medications, genetics, thyroid, and training all shift real needs—track weight and adjust.

What equation do you use?

Resting metabolism defaults to Mifflin–St Jeor. When body fat percent is entered, we also show Katch–McArdle-based TDEE for comparison.

Do you store my data?

Calculations run locally in your browser; nothing is sent to Vendora for this tool.

Educational estimates only. Not medical, dietary, or personalised coaching advice.