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Calorie Calculator
Daily calorie needs by activity level
Daily Calories
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BMR (Base)
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Maintenance
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Weight Loss (−500)
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Weight Gain (+500)
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What is a Calorie Calculator?
Estimates daily calorie needs using the Mifflin-St Jeor equation based on age, gender, height, weight, and activity level.
How It Works
BMR = 10 x weight + 6.25 x height(cm) - 5 x age + 5 (men) or -161 (women). TDEE = BMR x Activity factor (1.2 sedentary to 1.725 very active).
Example
Male, 30, 80 kg, 175 cm, moderately active: BMR = 1,818 kcal. TDEE = 2,818 kcal. Weight loss target: 2,318 kcal/day.
Pro Tips
- Never go below 1,200 kcal (women) or 1,500 kcal (men) without medical supervision.
- Protein at 1.6-2.2 g/kg body weight preserves muscle during a caloric deficit.
- NEAT (everyday non-exercise movement) can vary by 500-700 kcal between active and sedentary people.
- Weigh food on a scale - it is 3-5x more accurate than measuring cups for calorie tracking.
FAQ
Calories to lose weight?▼
500 kcal daily deficit = approximately 0.5 kg per week fat loss. Do not exceed 750 kcal deficit.
What is BMR?▼
Basal Metabolic Rate - calories needed at complete rest for basic bodily functions.
How accurate are calorie calculators?▼
Within plus or minus 10-15% for most people; track actual weight changes and calibrate.
What is a calorie deficit?▼
Consuming fewer calories than you burn. 3,500 kcal deficit is approximately 0.45 kg of fat.