Calorie Calculator

Find your daily calorie needs in seconds. BMR, TDEE, weight loss and gain targets — all in one place.

kg
cm
— kcalBMR
— kcalMaintain (TDEE)
— kcalLose weight
500 kcalGain weight

⚠️ Medical disclaimer: These calculations are estimates based on the Mifflin-St Jeor equation. They are provided for informational purposes only and do not replace advice from a health professional. Consult a doctor or registered dietitian before changing your diet.

How the Calorie Calculator Works

This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating basal metabolic rate (BMR) in most adults. Your BMR is the number of calories your body burns at complete rest — just to keep your organs functioning.

Your Total Daily Energy Expenditure (TDEE) multiplies your BMR by an activity factor to estimate how many calories you actually burn per day with your lifestyle. Eating roughly 500 calories below TDEE typically leads to about 1 lb (0.45 kg) of weight loss per week.

Understanding Activity Levels

  • Sedentary (×1.2): Desk job, little to no intentional exercise. Most daily movement is incidental.
  • Lightly active (×1.375): Light exercise 1–3 days/week or a job that keeps you on your feet.
  • Moderately active (×1.55): Moderate exercise 3–5 days/week — gym, cycling, running at a comfortable pace.
  • Very active (×1.725): Hard exercise 6–7 days/week, or a physically demanding job.
  • Extra active (×1.9): Very hard daily exercise or two-a-day training. Athletes and manual laborers.

Frequently Asked Questions

What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is how many calories your body needs at complete rest — essentially the energy required to keep your heart beating, lungs breathing, and organs functioning. TDEE (Total Daily Energy Expenditure) adds your activity level on top of that, giving you the total calories you burn in a typical day.
How accurate is this calorie calculator?
The Mifflin-St Jeor equation is accurate within 10% for most people. The bigger variable is the activity multiplier — people tend to overestimate how active they are. If you're losing or gaining weight faster or slower than expected, adjust your activity level or track your actual intake for a few weeks to calibrate.
Is a 500 calorie deficit safe?
A 500 calorie daily deficit is generally considered safe and sustainable for most healthy adults — it results in approximately 0.5 kg (1 lb) of fat loss per week. Going below 1,200 kcal/day for women or 1,500 kcal/day for men is not recommended without medical supervision, as it can lead to nutrient deficiencies.

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