Calorie Calculator
The Calorie Calculator estimates the number of calories your body needs each day based on your age, height, weight, gender, and activity level. This helps determine how many calories you may need to maintain, lose, or gain weight.
Calorie Calculator
📊 Suggested Macros
How to Use the Calorie Calculator
Enter your age, gender, weight, height and activity level. Then select your goal — whether you want to maintain, lose or gain weight. The calculator shows your daily calorie target, BMR, TDEE, recommended protein and water intake, and a suggested macro breakdown.
How Daily Calories Are Calculated
This calculator uses the Mifflin-St Jeor equation, the most accurate formula for estimating calorie needs. It first calculates your Basal Metabolic Rate (BMR) — the calories your body needs at rest — then multiplies it by your activity level to get your Total Daily Energy Expenditure (TDEE).
Formula:
Men: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
Women: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
FAQs
How many calories should I eat to lose weight?
A deficit of 500 calories per day leads to approximately 0.5kg of weight loss per week. This calculator adjusts your target based on your goal automatically.
What is BMR?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just to keep your organs functioning. It’s the starting point for calculating how many calories you need.
What is TDEE?
TDEE (Total Daily Energy Expenditure) is your BMR multiplied by your activity level. It represents the total calories you burn in a day including exercise and movement.
Is this calculator accurate?
The Mifflin-St Jeor equation is considered the most accurate BMR formula for most people. Individual results vary based on muscle mass, metabolism and other factors.