Calculate Your Daily Calories
Select Your Goal
Weight Loss
Reduce body fat gradually
Maintain Weight
Stay close to current weight
Muscle Gain
Support lean mass growth
All calorie estimates are approximations for general information and should not be used as medical or nutrition prescriptions.
What is a Calorie Calculator?
A calorie calculator is a tool that estimates your daily calorie needs based on age, gender, weight, height, activity level, and goals. This calculator uses the Mifflin-St Jeor equation to calculate your BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure), which are widely used in nutrition research and practice.
You can use these estimates to plan calories for weight loss, weight maintenance, or muscle gain. For medical nutrition therapy or specific conditions, always work with a qualified professional.
How Does the Calorie Calculator Work?
This calorie calculator uses the Mifflin-St Jeor equation, commonly recommended for estimating resting metabolic rate in adults. It first calculates your BMR and then applies an activity factor to estimate TDEE.
The Mifflin-St Jeor Equation
The formula calculates your BMR (calories burned at rest):
For Men
BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
Example: 30-year-old man, 75kg, 180cm: (10 × 75) + (6.25 × 180) − (5 × 30) + 5 ≈ 1,730 kcal/day.
For Women
BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
Example: 30-year-old woman, 65kg, 165cm: (10 × 65) + (6.25 × 165) − (5 × 30) − 161 ≈ 1,370 kcal/day.
Calculating TDEE (Total Daily Energy Expenditure)
Your TDEE represents the total calories you burn daily, including all activities. It is calculated by multiplying BMR by an activity factor.
| Activity Level | Description | Multiplier |
|---|---|---|
| Sedentary | Little to no exercise, desk job | BMR × 1.2 |
| Lightly Active | Light exercise 1–3 days/week | BMR × 1.375 |
| Moderately Active | Moderate exercise 3–5 days/week | BMR × 1.55 |
| Very Active | Hard exercise 6–7 days/week | BMR × 1.725 |
| Extremely Active | Very intense daily training | BMR × 1.9 |
Step-by-Step Calculation Process
Input Your Basic Information
Enter age, gender, weight, height, and activity level. These factors drive your calorie estimate.
Calculate Your BMR
The calculator applies the Mifflin-St Jeor equation to estimate your basal metabolic rate.
Apply Activity Factor
Your BMR is multiplied by your activity level factor to estimate TDEE (total daily energy expenditure).
Adjust for Your Goal
For weight loss or gain, calories are adjusted below or above TDEE to create a deficit or surplus. For maintenance, intake stays near TDEE.
Understanding Calorie Deficit and Surplus
The idea of energy balance—calories in versus calories out—is central to weight change. A calorie deficit over time leads to weight loss, while a calorie surplus supports weight gain.
Frequently Asked Questions
How many calories should I eat per day?
Your daily calorie needs depend on age, gender, weight, height, and activity level. Many adults fall roughly between 1,600–3,000 calories per day, but individual needs can differ. Use the calculator for a personalized estimate and confirm important changes with a professional.
What is TDEE and how is it calculated?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn per day. It is calculated by multiplying your BMR by your activity factor based on how much you move.
How many calories should I eat to lose weight?
Many people aim for a daily calorie deficit of about 250–500 calories below TDEE for gradual weight loss. Very low intakes should be supervised by a qualified professional.