🍽️ 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.
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.