Calorie Calculator

Calculate your daily calorie needs based on your age, weight, height, gender, and activity level. Get your BMR, TDEE, and recommended calories for weight loss, maintenance, or muscle gain.

Your Details
Activity Level

What is BMR?

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just to keep you alive. It accounts for breathing, blood circulation, cell production, and basic organ function. BMR represents about 60–70% of your total daily calorie expenditure.

Mifflin-St Jeor Formula (Males)
BMR = 10×W + 6.25×H − 5×A + 5
Mifflin-St Jeor Formula (Females)
BMR = 10×W + 6.25×H − 5×A − 161

Where W = weight in kg, H = height in cm, A = age in years. This is a widely studied equation for estimating BMR; individual results can vary.

Activity Multipliers

Activity Level Multiplier
Sedentary BMR × 1.2
Lightly Active BMR × 1.375
Moderately Active BMR × 1.55
Very Active BMR × 1.725
Extra Active BMR × 1.9

What is TDEE?

TDEE (Total Daily Energy Expenditure) is the total calories you burn in a day including all physical activity. It is calculated by multiplying your BMR by your activity level multiplier. TDEE is your maintenance calories — eating exactly this keeps your weight stable.

Calories for Different Goals

Goal Daily Calories Expected Result
Extreme weight loss TDEE − 1000 ~1 kg/week loss
Weight loss TDEE − 500 ~0.5 kg/week loss
Maintain weight TDEE No change
Muscle gain TDEE + 500 ~0.5 kg/week gain

Macronutrient Split

  • Protein: 1.6–2.2g per kg of body weight — essential for muscle retention
  • Carbohydrates: 45–65% of total calories — primary energy source
  • Fats: 20–35% of total calories — hormones and cell health

How Daily Calorie Needs Are Estimated

Daily calorie needs are typically estimated in two steps: first calculating Basal Metabolic Rate (BMR) — the energy your body burns at complete rest — using an equation based on weight, height, age, and sex, then multiplying by an activity-level factor to estimate Total Daily Energy Expenditure (TDEE).

These formulas are population averages, so individual metabolism can vary meaningfully from the estimate due to genetics, muscle mass, medical conditions, and other factors. Use the result as a starting point for a wellness goal, and adjust over time based on actual observed results rather than treating the number as precise.

Frequently Asked Questions

Everything you need to know about calories and daily intake

It depends on your age, gender, weight, height, and activity level. The average adult needs between 1,800 and 2,500 calories per day to maintain weight. Use this calculator to get your personalised number based on the Mifflin-St Jeor equation, which is a widely studied equation for estimating resting energy expenditure.
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — just for basic survival functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by your activity level. TDEE is the real number you should use for diet planning.
1 kg of body fat = approximately 7,700 calories. To lose 1 kg per week you need a deficit of 7,700 / 7 = 1,100 calories per day. This would require a large daily deficit. A moderate deficit is generally more appropriate; this calculator uses a 500–750 kcal/day planning range rather than an extreme target.
Generally yes — a sustained calorie deficit leads to weight loss. However, eating too little (below 1,200 calories for women or 1,500 for men) can slow your metabolism, cause muscle loss, and lead to nutritional deficiencies. The goal is a moderate deficit combined with adequate protein and exercise.
This calculator uses the Mifflin-St Jeor equation, which studies show is accurate within 10% for most people. The main variable is activity level — people tend to overestimate how active they are. If your weight is not changing as expected, adjust your calories by 100–150 per day and reassess after 2 weeks.
There is no single safe minimum that applies to everyone. Very-low-calorie diets can carry risks and should be medically supervised when appropriate. Use this calculator as a general estimate, not a prescribed intake.
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