Calorie Calculator
Calculate your daily calorie needs based on your BMR and activity level
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Daily Calories for Weight Maintenance
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BMR (Basal Metabolic Rate)
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For Weight Loss (-500 cal)
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For Weight Gain (+500 cal)
Formula Used: Mifflin-St Jeor Equation
BMR Male: (10 × weight) + (6.25 × height) - (5 × age) + 5
BMR Female: (10 × weight) + (6.25 × height) - (5 × age) - 161
TDEE: BMR × Activity Multiplier
BMR Male: (10 × weight) + (6.25 × height) - (5 × age) + 5
BMR Female: (10 × weight) + (6.25 × height) - (5 × age) - 161
TDEE: BMR × Activity Multiplier
How It Works
- Enter your gender, age, weight, and height
- Select your typical activity level from the dropdown
- Click "Calculate Daily Calories" to get your results
- View your BMR (resting calorie burn) and TDEE (total daily needs)
- Use the weight loss/gain targets to plan your diet
Frequently Asked Questions
What is BMR?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to maintain basic life functions like breathing and circulation.
What is TDEE?
TDEE (Total Daily Energy Expenditure) is your total calorie needs including all activities. It's calculated by multiplying your BMR by an activity factor.
How accurate is this calculator?
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating BMR. However, individual results may vary by 10-15%.
How do I use this for weight loss?
To lose weight, consume 300-500 calories less than your TDEE. This typically results in 0.5-1 kg (1-2 lbs) weight loss per week.
Should I eat back exercise calories?
If you're trying to lose weight, it's generally not recommended to eat back all exercise calories. If maintaining or gaining, you may need to adjust based on your goals.