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Calorie Calculator

Find out how many calories you burn daily based on your body stats and activity level to maintain, lose, or gain weight.

Calculate Your Daily Caloric Needs

Results:

Daily Calorie Needs: - kcal

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    🔥 Overview: Calculate Your Daily Caloric Needs

    The Calorie Calculator helps you determine how many calories you need each day to maintain, lose, or gain weight based on your:

    • 👤 Age and gender
    • ⚖️ Body weight and height
    • 🏃‍♀️ Daily activity level

    Whether you're starting a new fitness plan, tracking macros, or adjusting your diet, this tool gives you a personalized estimate of your daily energy expenditure.

    It’s ideal for athletes, dieters, fitness enthusiasts, and anyone who wants to better understand their body's calorie requirements.

    📐 Formula & Methodology

    This calculator uses the scientifically backed Mifflin-St Jeor Equation to estimate your Basal Metabolic Rate (BMR) — the number of calories your body burns at rest:


    For Men: \( \text{BMR} = (10 \times \text{weight}) + (6.25 \times \text{height}) - (5 \times \text{age}) + 5 \)

    For Women: \( \text{BMR} = (10 \times \text{weight}) + (6.25 \times \text{height}) - (5 \times \text{age}) - 161 \)


    This BMR is then adjusted by an Activity Factor to get your Total Daily Energy Expenditure (TDEE):

    • 🛌 Sedentary (little/no exercise): × 1.2
    • 🚶 Lightly active (1–3 days/week): × 1.375
    • 🏋️ Moderately active (3–5 days/week): × 1.55
    • 🤸 Very active (6–7 days/week): × 1.725
    • 🏃‍♂️ Extra active (physical job or intense training): × 1.9

    This final number represents your daily maintenance calories.

    📊 Example Calculation

    For a 30-year-old male weighing 70 kg and 175 cm tall with moderate activity: 

    BMR = (10×70) + (6.25×175) − (5×30) + 5
    = 700 + 1093.75 − 150 + 5 = 1648.75 kcal

TDEE = 1648.75 × 1.55 ≈ 2556 kcal/day

    So this person would need approximately 2,556 kcal/day to maintain their current weight.

    💡 Common Use Cases

    • ⚖️ Planning weight loss or fat cutting diets
    • 🍔 Figuring out how many calories to eat for muscle gain
    • 📊 Estimating your baseline for calorie tracking apps
    • 📅 Creating a weekly meal plan for maintenance
    • 🏃 Tailoring calorie intake based on training intensity

    ❓ Frequently Asked Questions

    What is BMR?

    BMR (Basal Metabolic Rate) is the amount of energy (calories) your body needs at rest to perform basic functions like breathing and cell production.

    What is TDEE?

    TDEE (Total Daily Energy Expenditure) is your BMR multiplied by your activity level. It represents the total calories your body uses in a day.

    Which formula does this calculator use?

    It uses the Mifflin-St Jeor Equation, which is widely accepted as one of the most accurate BMR formulas.

    How can I use this to lose weight?

    To lose weight, create a calorie deficit by consuming fewer calories than your TDEE. A deficit of 500 kcal/day usually results in ~0.5 kg/week of weight loss.

    Is this calculator suitable for athletes?

    Yes, especially if they choose the correct activity multiplier. However, athletes with high training volumes may need more precise tools like metabolic testing.

    How often should I recalculate my needs?

    Recalculate every time your weight, body composition, or activity level changes significantly—typically every few weeks during diet or fitness programs.

    Can I use pounds and inches?

    Yes. Most calculators offer a metric/imperial toggle. This tool accepts both systems and converts internally for accurate BMR results.