Calorie Calculator
Estimate how many calories you need per day based on your body metrics and activity level. Uses the Mifflin-St Jeor equation for accurate results.
How to Use
- Select your gender.
- Enter your age, height (in cm), and weight (in kg).
- Choose your activity level that best matches your typical week.
- Click “Calculate” to see your daily calorie needs for maintenance, weight loss, and weight gain.
Frequently Asked Questions
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including exercise. It is your BMR multiplied by your activity factor.
How many calories should I eat to lose weight?
A deficit of 500 calories per day below your TDEE leads to approximately 0.45 kg (1 lb) of weight loss per week. A deficit greater than 1,000 cal/day is generally not recommended.
What is the Mifflin-St Jeor equation?
It is a widely used formula to estimate BMR. For men: 10×weight(kg) + 6.25×height(cm) – 5×age – 5. For women: 10×weight(kg) + 6.25×height(cm) – 5×age – 161.
Why does activity level matter so much?
Exercise and daily movement can increase your calorie needs by 20-90% above your BMR. Choosing the right activity level is crucial for accurate results.