Calorie Calculator
Calculate daily calorie needs (TDEE) based on age, gender, height, weight, and activity level. Shows BMR and calorie targets for weight loss, maintenance, and gain.
Daily Calories to Maintain Weight (TDEE)
2,124 kcal
BMR: 1,370 kcal × 1.55 activity factor
Calorie Targets by Goal
Lose weight fast (−1 kg/week)1,124 kcal
Lose weight (−0.5 kg/week)1,624 kcal
Maintain weight2,124 kcal
Gain weight (mild)2,374 kcal
Gain weight / muscle building2,624 kcal
Macro Guide at Maintenance (2,124 kcal)
Protein (30%)
159g
Carbs (40%)
212g
Fat (30%)
71g
How to Use Calorie Calculator
- 1Enter age, gender, height, and weight.
- 2Choose your activity level.
- 3See your BMR, TDEE, and calorie targets for different goals.
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Frequently Asked Questions
What is BMR and how is it calculated?▾
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — the minimum energy required to sustain vital functions (breathing, circulation, cell production). Mifflin-St Jeor equation (most accurate): Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5. Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161. Example: 30-year-old woman, 65 kg, 165 cm → BMR = 650 + 1031 − 150 − 161 = 1,370 kcal/day.
What is TDEE and how does activity level affect it?▾
TDEE (Total Daily Energy Expenditure) = BMR × Activity multiplier. Sedentary (desk job, little exercise): × 1.2. Lightly active (light exercise 1–3 days/week): × 1.375. Moderately active (moderate exercise 3–5 days/week): × 1.55. Very active (hard exercise 6–7 days/week): × 1.725. Extra active (physical job + hard exercise, or 2× training): × 1.9. Example: BMR 1,500 kcal, moderately active → TDEE = 2,325 kcal/day. This is your maintenance calories.
How many calories should I eat to lose weight?▾
1 lb (0.45 kg) of fat ≈ 3,500 kcal. To lose 1 lb/week: 500 kcal/day deficit. To lose 0.5 kg/week: ~1,000 kcal/day deficit. Safe ranges: Most guidelines recommend 500–1,000 kcal/day deficit (0.5–1 kg/week). Never go below 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical supervision. Note: calorie tracking has ±20% error in food labels; metabolism adapts to restriction. The 3,500 kcal/lb rule is an approximation — actual fat loss is more complex due to water retention, muscle preservation, and metabolic adaptation.
What is the difference between Mifflin-St Jeor and Harris-Benedict equations?▾
Harris-Benedict (1919, revised 1984): One of the earliest BMR equations. Men: BMR = 88.36 + 13.4×W + 4.8×H − 5.68×A. Women: BMR = 447.6 + 9.25×W + 3.1×H − 4.33×A. Mifflin-St Jeor (1990): More accurate for modern populations. On average 5% more accurate than Harris-Benedict. Differences can be 100–200 kcal for some individuals. Katch-McArdle formula (uses lean body mass): BMR = 370 + 21.6 × lean mass(kg). Most accurate if you know your body fat %. For most people without body composition data, Mifflin-St Jeor is recommended.
How do macronutrients relate to calories?▾
Caloric density: Carbohydrates: 4 kcal/gram. Protein: 4 kcal/gram. Fat: 9 kcal/gram. Alcohol: 7 kcal/gram. Common macro targets: Weight loss: 30% protein, 35% carbs, 35% fat. Muscle gain: 25% protein, 50% carbs, 25% fat. Keto: 70% fat, 25% protein, 5% carbs. Minimum protein for muscle preservation: 1.6–2.2 g/kg body weight (higher end when in calorie deficit). Example: 2,000 kcal diet, 30% protein = 600 kcal ÷ 4 = 150g protein.