Calorie Calculator
Calculate how many calories you need daily to maintain, lose, or gain weight. This calculator uses scientifically proven formulas to estimate your energy needs, including BMR and TDEE.
Your Profile
Daily Caloric Target
2546
kcal/day for Maintain
Macronutrient Targets
Know Your Daily Calories
Get accurate calorie estimates based on your body, lifestyle, and goals.
Plan Weight Loss or Gain
Adjust calories to safely lose fat or build muscle with proper targets.
Understand Your Body
Learn how BMR and activity levels affect your daily calorie needs.
How this calorie calculator works
This calorie calculator estimates your daily energy needs using the Mifflin-St Jeor equation, one of the most accurate formulas for calculating Basal Metabolic Rate (BMR). Your BMR is then multiplied by your activity level to determine your Total Daily Energy Expenditure (TDEE).
What is BMR?
BMR (Basal Metabolic Rate) is the number of calories your body needs to perform basic functions like breathing, circulation, and cell production while at rest.
What is TDEE?
TDEE (Total Daily Energy Expenditure) includes your BMR plus calories burned through daily activities and exercise. This represents your true daily calorie need.
How to use calorie results
- Maintain weight: Eat at your TDEE level
- Lose weight: Eat 300–500 calories below TDEE
- Gain weight: Eat 300–500 calories above TDEE
Common Use Cases
Weight loss planning
Find the right calorie deficit to lose weight safely and consistently.
Muscle building
Increase calories strategically to support muscle growth and recovery.
Fitness tracking
Track your daily calorie needs and adjust based on activity levels.
Diet optimization
Balance your macros and calories for better health and performance.
Tips for managing calories
- ✔ Track your daily food intake consistently
- ✔ Focus on whole, nutrient-dense foods
- ✔ Adjust calories gradually, not drastically
- ✔ Stay consistent with your activity level
- ✔ Monitor progress weekly, not daily
Frequently Asked Questions
It depends on your age, weight, height, and activity level. This calculator estimates your daily calorie needs based on these factors.
A common approach is to reduce your daily calorie intake by 300–500 calories from your maintenance level.
BMR is the number of calories your body needs to perform basic functions like breathing and maintaining body temperature.
TDEE is your total daily calorie expenditure, including physical activity and exercise.
It provides a scientifically backed estimate using the Mifflin-St Jeor equation, but actual needs may vary slightly.
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