Calorie Calculator
Calculate your daily calorie needs based on your goals, activity level, and body composition for effective weight management.
Calculator
Calculator Details
Enter your information to calculate results
Results
How It Works
This calculator uses the Mifflin-St Jeor equation to determine your Basal Metabolic Rate (BMR) and multiplies it by your activity level to calculate Total Daily Energy Expenditure (TDEE).
BMR Calculation
- For Men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age)
- For Women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age)
Activity Multipliers
- Sedentary: BMR × 1.2 (desk job, no exercise)
- Light: BMR × 1.375 (light exercise 1-3 days/week)
- Moderate: BMR × 1.55 (moderate exercise 3-5 days/week)
- Active: BMR × 1.725 (hard exercise 6-7 days/week)
- Very Active: BMR × 1.9 (very hard exercise, physical job)
Weight Change Guidelines
- Safe Weight Loss: 0.5-1 kg per week (500-1000 calorie deficit)
- Weight Maintenance: Eat at your TDEE level
- Healthy Weight Gain: 0.25-0.5 kg per week (250-500 calorie surplus)
Examples
Example Calculations
Active Male
- Age: 25 years
- Height: 180 cm
- Weight: 75 kg
- Activity: Very Active
BMR: 1,728 calories
TDEE: 3,283 calories
Sedentary Female
- Age: 35 years
- Height: 165 cm
- Weight: 60 kg
- Activity: Sedentary
BMR: 1,347 calories
TDEE: 1,616 calories
Macro Distribution Guidelines
| Goal | Protein | Carbs | Fat |
|---|---|---|---|
| Weight Loss | 30-35% | 35-40% | 25-30% |
| Maintenance | 25-30% | 45-50% | 25-30% |
| Muscle Gain | 25-30% | 40-50% | 20-30% |
Compare
Calorie Calculator vs Other Health Tools
| Tool | Purpose | Best For |
|---|---|---|
| Calorie Calculator | Daily energy needs | Weight management planning |
| BMR Calculator | Resting metabolic rate | Understanding baseline metabolism |
| TDEE Calculator | Total daily expenditure | Activity-adjusted calorie needs |
| Macro Calculator | Nutrient distribution | Detailed meal planning |
Tips for Success
Weight Loss Tips
- • Create moderate deficit (500 cal/day)
- • Focus on whole foods
- • Include protein at every meal
- • Stay hydrated
- • Track your progress
Weight Gain Tips
- • Eat frequent, nutrient-dense meals
- • Include healthy fats
- • Strength training essential
- • Don't skip meals
- • Monitor body composition
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