Calorie Calculator
Calculate your daily calorie needs for weight loss, maintenance, or muscle gain
Calculate Your Daily Calorie Needs
Our calorie calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) based on your age, gender, height, weight, and activity level.
Enter your details above to calculate your daily calorie needs
Your Daily Calorie Needs
Calorie Goals
Macronutrient Breakdown
About Calorie Calculator
Our calorie calculator estimates how many calories you need per day based on your age, gender, height, weight, and activity level. It uses the Mifflin-St Jeor equation, which is widely regarded as the most accurate formula for calculating Basal Metabolic Rate (BMR).
Understanding Your Results
Basal Metabolic Rate (BMR)
BMR is the number of calories your body needs to maintain basic physiological functions while at rest. This includes breathing, circulation, cell production, and maintaining body temperature.
Total Daily Energy Expenditure (TDEE)
TDEE is the total number of calories you burn in a day, including your BMR plus additional calories burned through physical activity and digestion. This is your maintenance calorie level.
Macronutrients
Macronutrients are the three main nutrients your body needs in large amounts: carbohydrates (4 calories per gram), protein (4 calories per gram), and fats (9 calories per gram).
Activity Levels Explained
Calorie Formulas
Mifflin-St Jeor Equation
For men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
For women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
Total Daily Energy Expenditure (TDEE)
TDEE = BMR × Activity Factor
Weight Change Estimates
Weight change is based on the principle that 1 pound (0.45 kg) of body fat equals approximately 3,500 calories:
- Mild weight loss (0.25 kg/week): TDEE - 250 calories per day
- Weight loss (0.5 kg/week): TDEE - 500 calories per day
- Extreme weight loss (1 kg/week): TDEE - 1000 calories per day
- Mild weight gain (0.25 kg/week): TDEE + 250 calories per day
- Weight gain (0.5 kg/week): TDEE + 500 calories per day
Important Note
This calculator provides estimates based on formulas. Individual needs may vary based on genetics, medical conditions, and other factors. For women, calories will never go below 1,200 per day, and for men, never below 1,500 per day, as these are generally considered the minimum for maintaining proper nutrition.
Always consult with a healthcare professional before starting any diet or exercise program.