How many caloriesshould you eat?
Get your daily calories to maintain, lose, or gain weight. Enter your details and activity, and see maintenance plus goal targets side by side.
Maintenance is your TDEE from the Mifflin-St Jeor equation. Loss targets never drop below a conservative floor. These are starting points; adjust based on real results over 2 to 3 weeks.
Maintenance first, then your goal.
Everything starts from maintenance, the calories that keep your weight stable. We estimate it from your basal metabolic rate and activity level using the Mifflin-St Jeor equation, the same method most dietitians use.
From there, weight change is about energy balance. Eat below maintenance to lose, above it to gain. A deficit of about 500 calories a day tends to produce roughly a pound of loss per week, though individual results vary.
Numbers are a starting point, not a promise. The reliable move is to pick a target, track intake honestly for a few weeks, and adjust. Logging with a photo in the free calorietrack.ai web app makes the tracking part quick.
Questions, answered.
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Know your number. Hit it.
calorietrack.ai. Snap a meal to log calories in seconds. Free on the web, no signup.