Calorie Calculator
Calculate your daily calorie needs based on age, gender, height, weight, and activity level (TDEE/BMR).
About Calorie Calculator
A calorie calculator estimates your Total Daily Energy Expenditure (TDEE) and Basal Metabolic Rate (BMR) — the number of calories your body burns each day. Understanding your caloric needs is the foundation of weight management whether your goal is to lose weight, gain muscle, or maintain your current physique. The calculator uses scientifically validated equations that account for your age, gender, height, weight, and activity level.
How to Use
Enter your age, gender, height, weight, and activity level (sedentary, lightly active, moderately active, very active, or extra active). The calculator displays your BMR (calories burned at complete rest) and TDEE (total daily calories including activity). It also shows recommended calorie intake for weight loss (500-calorie deficit), maintenance, and weight gain (500-calorie surplus).
Formula / Key Equations
BMR is calculated using the Mifflin-St Jeor equation: Male: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5. Female: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161. TDEE = BMR × Activity Multiplier (1.2 for sedentary to 1.9 for extra active).
Common Use Cases
Weight loss planning (eating in a caloric deficit). Muscle gain planning (eating in a caloric surplus). Meal planning and macro tracking. Understanding how activity level affects calorie needs. Setting realistic weight management goals with timeline estimates.
Limitations
Calorie needs are estimates — individual metabolism varies due to genetics, hormones, body composition, and health conditions. The Mifflin-St Jeor equation is considered most accurate for average populations but may underestimate needs for very muscular individuals. The calculator provides general guidance, not medical advice. Consult a registered dietitian for personalized nutrition plans.
Frequently Asked Questions
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest to maintain vital functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) includes BMR plus all additional calories burned through daily activities and exercise. TDEE is always higher than BMR.
How many calories should I eat to lose weight?
A safe and sustainable rate of weight loss is 1-2 pounds per week, which requires a daily deficit of 500-1000 calories below your TDEE. For example, if your TDEE is 2500 calories, eating 1500-2000 calories daily should result in gradual weight loss.
Which calorie equation is most accurate?
The Mifflin-St Jeor equation (used by our calculator) is considered the most accurate for average adults in clinical settings. It was developed in 1990 and has been validated in multiple studies. The Harris-Benedict equation is an older alternative.
How does activity level affect calorie needs?
Activity level significantly impacts TDEE through the activity multiplier. A sedentary person's TDEE is only 1.2× their BMR, while an extra active person's TDEE can be 1.9× their BMR — a difference of 50-70% more daily calories.
Should I eat back exercise calories?
This depends on your goals and tracking accuracy. If you are carefully tracking food intake, eating back some exercise calories can prevent excessive deficits. However, exercise calorie estimates (from fitness trackers) are often overestimated, so many experts recommend eating back only 50-75% of estimated exercise calories.
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