Calorie Calculator
Calculate your daily calorie needs based on your age, gender, height, weight, and activity level. Get your BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure) with personalized weight goals.
Select Your Activity Level
How to Use the Calorie Calculator
Enter Personal Information
Input your age, gender, height, and weight. Choose between metric (cm/kg) or imperial (ft/in/lbs) units using the toggle buttons. Accurate measurements ensure precise calorie calculations.
Select Activity Level
Choose your activity level from sedentary to extremely active. This affects your Total Daily Energy Expenditure (TDEE). Be honest about your actual activity level for accurate results.
Get Your Results
View your BMR (calories burned at rest), TDEE (total daily calories needed), and personalized weight goals. The calculator uses the scientifically-proven Mifflin-St Jeor equation.
Plan Your Goals
Use the weight goal recommendations to plan your nutrition. The calculator shows calories for weight loss, maintenance, and weight gain with safe, sustainable targets.
Frequently Asked Questions
What's the difference between BMR and TDEE?
+BMR (Basal Metabolic Rate) is the number of calories your body burns at rest to maintain basic functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by your activity factor, representing the total calories you burn in a day including exercise and daily activities.
How accurate is this calorie calculator?
+Our calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate formulas for estimating BMR. However, individual metabolism can vary by ±10-15% due to factors like genetics, muscle mass, and health conditions. Use these results as a starting point and adjust based on your actual results over time.
How should I use these calorie numbers for weight loss?
+For safe weight loss, create a calorie deficit of 500-750 calories per day to lose 1-1.5 pounds per week. Never go below 1200 calories (women) or 1500 calories (men) without medical supervision. Combine calorie reduction with regular exercise for best results and consult a healthcare provider for personalized advice.
What factors can affect my actual calorie needs?
+Several factors can influence your actual calorie needs: muscle mass (more muscle burns more calories), genetics, hormones, medications, sleep quality, stress levels, and metabolic adaptations. Body composition matters more than weight alone - someone with more muscle mass will have higher calorie needs.
How often should I recalculate my calorie needs?
+Recalculate your calorie needs when your weight changes by 5-10 pounds, when you significantly change your activity level, or every 4-6 weeks during active weight loss. As you lose weight, your calorie needs decrease, so regular updates ensure continued progress toward your goals.