Calorie Calculator

Calculate your daily calorie needs based on your activity level and goals

Gender

Unit System

Age*

Age between 10 and 100

Weight (kg)*

Enter your current weight

Height (cm)*

Enter your height

Activity Level

Select your typical weekly activity

Goal

What are you trying to achieve?

Note: This calculator uses the Mifflin-St Jeor equation for BMR estimation. Results are estimates and may vary based on individual factors. Consult a healthcare professional for personalized nutrition advice.

Understanding Daily Calorie Needs

What is TDEE?

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn each day, including your basal metabolic rate (BMR) and activity level. Understanding your TDEE helps you create effective nutrition plans for weight loss, maintenance, or muscle gain.

BMR vs TDEE

BMR (Basal Metabolic Rate): Calories burned at rest for basic body functions
TDEE: BMR plus calories burned through physical activity
Activity Multiplier: Factor applied to BMR based on your exercise routine

How to Use Your Calorie Results

Once you know your daily calorie needs, you can adjust your intake based on your goals:

Weight Loss: Eat 500-1000 calories below TDEE (lose 0.5-1 kg/week)
Maintenance: Eat at your TDEE to maintain current weight
Muscle Gain: Eat 500-1000 calories above TDEE (gain 0.5-1 kg/week)

Understanding Macronutrients

Our calculator provides a balanced macronutrient split of 40% carbohydrates, 30% protein, and 30% fat. This ratio supports general health and fitness goals. Adjust based on your specific needs and preferences, or consult a nutritionist for personalized recommendations.

Frequently Asked Questions

How many calories do I need per day?

It depends on your age, sex, weight, height, and activity level. The average adult woman needs about 1,800–2,200 calories to maintain weight; the average adult man needs 2,200–2,800. Our calculator personalizes this based on your inputs using the Mifflin–St Jeor equation.

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the calories your body burns at complete rest just to keep you alive. TDEE (Total Daily Energy Expenditure) is BMR plus calories from movement and exercise. TDEE is the more practical number for diet planning.

How many calories should I eat to lose weight?

A safe deficit of 500–750 calories below your TDEE per day produces about 0.5–1 kg (1–2 lbs) of weight loss per week. Going below 1,200 calories (women) or 1,500 (men) without medical supervision is generally not recommended.

What activity level should I select?

Sedentary = desk job and little exercise. Lightly active = light exercise 1–3 days/week. Moderately active = moderate exercise 3–5 days/week. Very active = hard exercise 6–7 days/week. Most people overestimate; choose conservatively for accuracy.

How many calories should I eat to gain muscle?

A small surplus of 200–500 calories above TDEE, paired with progressive resistance training and sufficient protein (1.6–2.2 g per kg of bodyweight), produces lean muscle gain with minimal fat. Larger surpluses mostly add fat.

Are these calorie estimates exact?

They are good starting estimates with about ±10% accuracy. Real metabolism varies with genetics, sleep, NEAT (non-exercise movement), and recent dieting history. Track for 2–3 weeks, then adjust by ±100–200 calories based on actual weight changes.