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. Consult a qualified professional for personalized dietary advice.
What is a Calorie Calculator?
A calorie calculator estimates the number of calories your body needs each day based on your age, sex, weight, height, and physical activity level. It uses scientifically validated formulas like the Mifflin-St Jeor equation to calculate your Basal Metabolic Rate (BMR) and then adjusts it based on your activity level to determine your Total Daily Energy Expenditure (TDEE).
Understanding your daily calorie needs is essential for achieving any weight-related goal — whether you want to lose weight, maintain your current weight, or gain muscle mass. This calculator provides personalized estimates along with AI-assisted nutrition insights to help you make informed decisions about your diet.
How the Calorie Calculator Works
The Mifflin-St Jeor Equation
This is considered the most accurate BMR formula available:
For Men
BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) + 5
For Women
BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age) – 161
Activity Level Multipliers
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Little or no exercise |
| Lightly Active | 1.375 | Light exercise 1–3 days/week |
| Moderately Active | 1.55 | Moderate exercise 3–5 days/week |
| Very Active | 1.725 | Hard exercise 6–7 days/week |
| Super Active | 1.9 | Very hard exercise, physical job |
Understanding Your Calorie Results
BMR
Your Basal Metabolic Rate is the minimum calories your body needs at complete rest. This powers breathing, circulation, cell production, and other basic functions.
TDEE
Total Daily Energy Expenditure includes your BMR plus calories burned through physical activity. This is your maintenance calorie level.
Target Calories
Based on your goal: subtract 500 cal/day for weight loss (~0.5 kg/week), add 300 cal/day for muscle gain, or match TDEE to maintain weight.
Tips for Managing Your Calorie Intake
Track Your Intake
Use a food diary or app to monitor daily calorie consumption and stay accountable.
Prioritize Protein
Protein keeps you full longer, supports muscle, and has a higher thermic effect than carbs or fat.
Don't Skip Meals
Regular meals help maintain energy and prevent overeating later. Aim for 3 meals and 1–2 snacks.
Stay Hydrated
Often thirst is mistaken for hunger. Drink water throughout the day.
Be Patient
Sustainable change takes time. Aim for gradual progress of 0.5–1 kg per week.
Adjust as You Go
Recalculate your TDEE every 4–6 weeks as your weight and activity level change.
Frequently Asked Questions
How many calories should I eat per day?
It depends on your age, sex, weight, height, and activity level. Adult women generally need 1,600–2,400 cal/day and men 2,000–3,000 cal/day. Use this calculator for a personalized estimate.
What is BMR?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest to maintain life functions — breathing, circulation, cell production, etc.
What is TDEE?
TDEE (Total Daily Energy Expenditure) is BMR × Activity Multiplier. It's the total calories you burn in a day including exercise and daily activities.
How many calories to lose weight?
A deficit of 500–750 calories below TDEE typically results in 0.5–0.75 kg/week loss. Never go below 1,200 (women) or 1,500 (men) without medical supervision.
How many calories to gain muscle?
Eat 250–500 calories above TDEE while doing resistance training. Ensure protein intake of 1.6–2.2g per kg body weight to maximize muscle gain.
What is the Mifflin-St Jeor equation?
It's the most accurate BMR formula, developed in 1990. It accounts for age, sex, weight, and height and is widely used by nutritionists and health professionals.