Calorie Calculator
Calculate your daily calorie needs for weight loss, maintenance, or muscle gain. Based on the Mifflin-St Jeor equation.
Calculator
TDEE (Total Daily Energy Expenditure) = BMR × Activity Level
Your Daily Calorie Needs
💡 For healthy weight loss, aim for 0.5-1 kg (1-2 lb) per week. Extreme calorie restriction can be harmful.
How this calorie calculator works
This calculator estimates your daily calorie needs in two steps. First, it calculates your BMR using the Mifflin-St Jeor formula. Then it multiplies BMR by your selected activity level to estimate TDEE, or total daily energy expenditure.
Use the maintenance number as your baseline. For fat loss, start with a moderate deficit. For weight gain or muscle building, start with a moderate surplus and adjust after 2–3 weeks based on your average body weight trend.
Calorie formulas used
Men: BMR = 10 × weight kg + 6.25 × height cm − 5 × age + 5
Women: BMR = 10 × weight kg + 6.25 × height cm − 5 × age − 161
TDEE: BMR × activity multiplier
How to use your result
Treat the result as a practical starting estimate, not an exact medical measurement. Track your average weight, energy, hunger, and training performance for several weeks, then adjust by 100–200 calories if needed.
FAQ
What is BMR?
BMR (Basal Metabolic Rate) is the number of calories your body burns at rest just to maintain vital functions like breathing and circulation.
What is TDEE?
TDEE (Total Daily Energy Expenditure) is your BMR multiplied by your activity level. It represents total calories burned per day including exercise.
How many calories to lose weight?
To lose 0.5 kg (1 lb) per week, eat 500 calories below your TDEE. For 1 kg (2 lb) per week, eat 1000 calories below TDEE.
Is this calculator accurate?
This uses the Mifflin-St Jeor equation, one of the most accurate formulas. However, individual metabolism varies. Adjust based on your results.
Should I eat back exercise calories?
If you selected the right activity level, your exercise is already accounted for. Don't eat back exercise calories unless you do extra workouts beyond your normal routine.
How to adjust calories after the first estimate
The calculated number is a starting point. Body weight changes are best judged by weekly averages, not a single morning measurement. If your goal is fat loss and your weekly average does not move after two or three weeks, reduce intake slightly or increase activity.
For muscle gain, a small surplus is usually easier to manage than a large one. Combine your calorie target with enough protein, resistance training, sleep, and a realistic schedule. Extreme deficits or surpluses often reduce consistency.