Calorie Calculator

Calculate your daily calorie needs for weight loss, maintenance, or weight gain. Enter your gender, age, height, weight, and activity level to automatically calculate TDEE and recommended calorie intake for your goals.

Calculator

Result

Lose Weight
0
cal/day
Maintain
0
cal/day
Gain Weight
0
cal/day

Formula & Guide

Formula

BMR

BMR (Mifflin-St Jeor)

Men: 10w + 6.25h - 5a + 5

w=kg, h=cm, a=years

T

TDEE

TDEE = BMR × Activity Factor

Multiply BMR by activity level (1.2-1.9)

Formula Variables

w

Weight

Body weight in kilograms (kg)

h

Height

Body height in centimeters (cm)

a

Age

Age in years

BMR

Basal Metabolic Rate

Calories burned at complete rest (cal/day)

AF

Activity Factor

Activity level multiplier (1.2-1.9)

TDEE

Total Daily Energy Expenditure

Total calories needed per day (BMR × AF)

Step-by-Step Scenario

Example Scenario

Age

30

Weight

70 kg

Height

170 cm

Activity

Moderate (1.55)

1

Calculate BMR

  • BMR = 10×70 + 6.25×170 - 5×30 + 5 = 1,617.5 cal/day
2

Calculate TDEE

  • TDEE = 1,617.5 × 1.55
TDEE = 2,507 cal/day (Maintain)

Additional Examples

Weight Loss

TDEE: 2,500 cal

Deficit

2,000 cal/day (-500)

Loss

~1 lb/week

Weight Gain

TDEE: 2,500 cal

Surplus

3,000 cal/day (+500)

Gain

~1 lb/week

Characteristics of Calorie Calculation

Mifflin-St Jeor Formula

Uses the most accurate BMR formula (Mifflin-St Jeor). Considered the gold standard for calorie calculation.

Activity Levels

Supports 5 activity levels from Sedentary (1.2) to Very Active (1.9). Accurately accounts for daily activity.

Weight Goals

Shows calories for weight loss (deficit), maintenance (TDEE), and weight gain (surplus). Perfect for goal planning.

Safe Guidelines

Includes safety limits (1200 cal women, 1500 cal men minimum). Prevents dangerous calorie deficits.

Important Notes

  • 500 calorie deficit ??1 lb (0.45 kg) weight loss per week. This is a safe and sustainable rate.
  • Don't go below 1200 cal (women) or 1500 cal (men). Going below BMR can slow metabolism and cause health issues.
  • Quality of calories matters. Focus on nutrients, not just numbers. Prioritize protein, vegetables, and whole foods.
  • Activity factors: Sedentary 1.2, Light 1.375, Moderate 1.55, Active 1.725, Very Active 1.9.
  • Adjust based on real-world results after 2-4 weeks. Individual metabolism varies. Use TDEE as a starting point.

Frequently Asked Questions

Find answers to common questions about daily calorie needs.