Calorie Calculator

Calculate your daily calorie needs based on age, weight, and activity.

How to use this tool

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FAQ

What formula does this calculator use?
The Mifflin-St Jeor equation, which is the most accurate calorie estimation formula for most adults. It calculates Basal Metabolic Rate (BMR) and multiplies by an activity factor to get Total Daily Energy Expenditure (TDEE).
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest just to stay alive. TDEE (Total Daily Energy Expenditure) adds your activity level on top of BMR — it is the total calories you burn in a typical day.
How many calories should I eat to lose weight?
A deficit of 500 calories per day relative to your TDEE leads to approximately 0.5 kg of weight loss per week. Deficits above 1,000 calories per day are generally not recommended without medical supervision.
Why does my calorie need change as I lose weight?
As your weight decreases, your BMR decreases. You should recalculate your calorie target every 4–6 weeks or after losing 5 kg to keep your numbers accurate.
Are all calories equal?
For weight management, a calorie is a calorie regardless of source. But different macronutrients (protein, fat, carbohydrates) have different effects on satiety, muscle preservation, and metabolic health.

About Calorie Calculator

This calculator estimates your daily calorie needs using the Mifflin-St Jeor equation — the formula most recommended by registered dietitians and validated in peer-reviewed research as the most accurate for estimating calorie needs in non-obese adults. Enter your age, weight, height, and activity level to get your Total Daily Energy Expenditure (TDEE).

The Mifflin-St Jeor Equation

For men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5. For women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161. BMR (Basal Metabolic Rate) is the calories your body burns at complete rest. Your TDEE multiplies BMR by an activity factor: 1.2 for sedentary, 1.375 for lightly active, 1.55 for moderately active, 1.725 for very active, and 1.9 for extremely active.

Using Your TDEE for Weight Goals

Your TDEE is your maintenance calorie level — eat this amount and your weight stays stable. To lose weight, create a calorie deficit: eating 500 fewer calories per day than your TDEE results in approximately 0.5 kg of weight loss per week (since 1 kg of body fat contains roughly 7,700 calories). To gain weight or build muscle, eat 250–500 calories above your TDEE. Avoid deficits larger than 1,000 calories per day without medical guidance, as they can cause muscle loss and nutrient deficiencies.

When to Recalculate

Your calorie needs change as your weight changes. A person who has lost 10 kg burns fewer calories at rest than they did at their starting weight. Recalculate every 4–6 weeks or after every 5 kg of weight change to keep your targets accurate. Also update your activity level if your routine changes — a sedentary person who starts exercising five days a week needs significantly more calories to support recovery and performance.

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