🍎 Calorie Calculator
Calculate your daily calorie needs based on your personal information and activity level.
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Quick answer:
This calorie calculator estimates how many calories you need each day to maintain your current weight and suggests targets about 500 calories below or above that level to support gradual, sustainable weight loss or gain. Real needs vary from person to person, so use this as a starting point and adjust based on your progress and how you feel.
About Calorie Calculation
How It Works
This calculator uses the Mifflin-St Jeor equation to calculate your Basal Metabolic Rate (BMR), then multiplies it by your activity level to get your Total Daily Energy Expenditure (TDEE).
Worked Examples
Example 1: Moderately Active Male
Profile: Male, 30 years, 80 kg, 180 cm, moderately active
Calculation:
- BMR = (10 × 80) + (6.25 × 180) - (5 × 30) + 5 = 1,805 calories
- TDEE = 1,805 × 1.55 = 2,798 calories/day
Result: ~2,800 calories/day to maintain weight
Example 2: Sedentary Female
Profile: Female, 35 years, 65 kg, 165 cm, sedentary
Calculation:
- BMR = (10 × 65) + (6.25 × 165) - (5 × 35) - 161 = 1,340 calories
- TDEE = 1,340 × 1.2 = 1,608 calories/day
Result: ~1,600 calories/day to maintain weight
Example 3: Very Active Athlete
Profile: Male, 25 years, 85 kg, 185 cm, very active
Calculation:
- BMR = (10 × 85) + (6.25 × 185) - (5 × 25) + 5 = 1,966 calories
- TDEE = 1,966 × 1.725 = 3,391 calories/day
Result: ~3,400 calories/day to maintain weight
Activity Level Multipliers
| Sedentary | × 1.2 | Little to no exercise |
| Lightly active | × 1.375 | Light exercise 1-3 days/week |
| Moderately active | × 1.55 | Moderate exercise 3-5 days/week |
| Very active | × 1.725 | Hard exercise 6-7 days/week |
| Super active | × 1.9 | Physical job + training |
Last Updated: March 2026
Disclaimer: This calculator provides estimates. Individual needs may vary. Consult a healthcare provider for personalized advice.
Disclaimer: This calculator provides estimates. Individual needs may vary. Consult a healthcare provider for personalized advice.
Frequently asked questions
This calorie calculator uses the Mifflin-St Jeor equation, which research shows is one of the most accurate ways to estimate basal metabolic rate in adults. However, real calorie needs vary based on genetics, hormones, body composition, and health conditions, so you should treat the result as a starting estimate rather than a guarantee.
You can use the result as a guide for planning a calorie deficit, but safe weight loss is typically about 0.5–1 kg (1–2 lb) per week. Larger deficits may be hard to sustain and are not appropriate for everyone, so it is best to discuss any weight loss plan with a qualified healthcare or nutrition professional.
By default, the calculator uses the Mifflin-St Jeor equation to estimate your basal metabolic rate (BMR) and then multiplies it by an activity factor to estimate total daily energy expenditure (TDEE). This is a widely used, evidence-based approach for adult calorie estimation.
A common guideline is to create a daily deficit of about 500 calories below your maintenance level, which often leads to roughly 0.5 kg (1 lb) of weight loss per week. Very low-calorie diets or deficits larger than this should only be used under medical supervision, especially if you have health conditions.
No. This calculator is for informational and educational purposes only and does not replace advice from a doctor or registered dietitian. Always consult a healthcare professional before making major changes to your diet, exercise routine, or weight loss plan.