Calorie Calculator
Calculate how many calories you need each day to maintain, lose, or gain weight. This calculator uses the Mifflin-St Jeor equation — the gold standard recommended by nutritionists — combined with your activity level.
Calorie Calculator
health calculator
How It Works
First we calculate your Basal Metabolic Rate (BMR) — calories burned at rest. Then we multiply by your activity factor to get Total Daily Energy Expenditure (TDEE). A 500-calorie daily deficit creates roughly 0.5 kg (1 lb) of weight loss per week.
Formula
BMR (men) = 10×weight + 6.25×height − 5×age + 5 BMR (women) = 10×weight + 6.25×height − 5×age − 161 TDEE = BMR × Activity Factor
Examples
30yo male, 70kg, 175cm, moderate activity
A typical active adult male needs around 2,600 calories to maintain weight.
Frequently Asked Questions
How many calories should I eat to lose weight?
To lose weight, eat fewer calories than you burn. A deficit of 500 calories per day leads to about 0.5 kg (1 lb) of fat loss per week. Avoid going below 1,200 (women) or 1,500 (men) without medical supervision.
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day, including your resting metabolism plus all physical activity. Eating at your TDEE maintains your current weight.
What is BMR?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to keep you alive — breathing, circulation, cell production. It accounts for 60-75% of total calories burned.
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