Calorie Calculator
Calculate your daily calorie needs based on your personal information and activity level. Get personalized recommendations for weight loss, maintenance, or weight gain.
Calorie Calculator
Personal Information
Calorie Results
Recommended Macronutrient Split
Understanding Your Results
- BMR (Basal Metabolic Rate): The number of calories your body burns at rest to maintain basic life functions.
- TDEE (Total Daily Energy Expenditure): The total number of calories you burn each day, including physical activity.
- Calorie Goal: Based on your selected goal, this is the recommended daily calorie intake.
- Macronutrients: The recommended grams of protein, carbs, and fat to consume daily.
Understanding Calorie Needs
Understanding your daily calorie needs is essential for managing weight, optimizing performance, and maintaining overall health. Our calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).
What is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest to maintain basic life functions like breathing, circulation, and cell production. It accounts for about 60-70% of your daily calorie needs.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, including physical activity. It's calculated by multiplying your BMR by an activity factor that represents your typical level of physical activity.
Activity Levels
Sedentary
Little or no exercise
Activity multiplier: 1.2
Light
Light exercise 1-3 days/week
Activity multiplier: 1.375
Moderate
Moderate exercise 3-5 days/week
Activity multiplier: 1.55
Active
Hard exercise 6-7 days/week
Activity multiplier: 1.725
Very Active
Very hard exercise & physical job or training twice per day
Activity multiplier: 1.9
Calorie Goals
Weight Loss
500 calorie deficit from TDEE
Aim to lose about 0.5-1 kg (1-2 lbs) per week
Maintenance
Equal to TDEE
Maintain your current weight
Weight Gain
500 calorie surplus from TDEE
Aim to gain about 0.5-1 kg (1-2 lbs) per week
The 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
How to Use This Calculator
- Enter your age, gender, height, and weight
- Select your activity level
- Choose your preferred unit system (metric or imperial)
- Click "Calculate" to see your results
- Review your BMR, TDEE, and calorie targets for different goals
Important Note:
These calculations are estimates and may need adjustment based on individual factors. For personalized advice, consult with a healthcare professional or registered dietitian.