Estimate your daily calorie needs based on your age, gender, and activity level.
Result
-
Daily Calorie Needs
Basal Metabolic Rate (BMR)-
Maintain Weight-
Lose Weight (-500 cal)-
Gain Weight (+500 cal)-
⚙️ How It Works
A calorie calculator estimates your daily caloric needs based on your age, sex, height, weight, and activity level. It uses the Mifflin-St Jeor equation to calculate your Basal Metabolic Rate (BMR) — the calories your body needs at rest — then multiplies by an activity factor to get your Total Daily Energy Expenditure (TDEE).
Calorie targets are estimates. Metabolism, body composition, hormones, and health conditions can shift real needs.
Use these numbers as screening estimates, not as a diagnosis.
Age, sex, activity, medications, and medical conditions can change the right interpretation.
If you are pregnant, symptomatic, or managing a condition, confirm decisions with a licensed clinician.
❓ FAQ
How many calories should I eat to lose weight?
A deficit of 500 calories per day leads to approximately 0.5 kg (1 lb) of weight loss per week. Avoid going below 1,200 calories (women) or 1,500 calories (men) without medical supervision, as this can cause nutrient deficiencies.
What are macronutrients?
Macronutrients are the three main energy sources: carbohydrates (4 cal/g), protein (4 cal/g), and fat (9 cal/g). A balanced diet typically includes 45–65% carbs, 10–35% protein, and 20–35% fat.
Does exercise significantly increase calorie burn?
Exercise adds to your calorie burn, but less than most people think. A 30-minute run burns roughly 300–400 calories. Diet changes are generally more effective for weight loss than exercise alone, but exercise is crucial for health and maintaining weight loss.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest to maintain basic functions. TDEE (Total Daily Energy Expenditure) includes BMR plus calories burned through daily activities and exercise.