Free Calorie Calculator
Find your daily calorie target to lose, maintain, or gain weight — plus your BMR and TDEE. Uses the clinically-trusted Mifflin-St Jeor formula. No signup needed.
Skip the math entirely
Snap a photo of your meal and MyDietJourney's AI counts the calories and macros for you — in about 2 seconds. 7-day free trial.
How many calories should I eat to lose weight?
Weight loss comes down to energy balance: eat fewer calories than you burn. A deficit of about 500 calories per day leads to roughly 1 pound of fat loss per week. This calculator finds your maintenance calories (TDEE), then subtracts a deficit based on your goal — never dropping below safe minimums (1,200 for women, 1,500 for men).
What is BMR vs. TDEE?
Your BMR is the energy your body uses at rest. Your TDEE multiplies that by how active you are. Your weight-loss target is your TDEE minus a deficit.
The hard part isn't the math — it's the tracking
Knowing your number is easy. Hitting it every day is where most people quit, because logging food is tedious. That's exactly why MyDietJourney lets you photograph a meal and have AI count the calories instantly — so you actually stick with it.