Health
Calorie Calculator
Calculate your daily calorie needs (TDEE) and BMR.
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Calorie Calculator
kg
cm
Results
Formula & Methodology
Mifflin-St Jeor BMR Formula:
Male: BMR = 88.362 + (13.397 × kg) + (4.799 × cm) - (5.677 × age)
Female: BMR = 447.593 + (9.247 × kg) + (3.098 × cm) - (4.330 × age)
TDEE = BMR × Activity Multiplier
Weight Loss = TDEE - 500 cal/day
Weight Gain = TDEE + 300 cal/day
Male: BMR = 88.362 + (13.397 × kg) + (4.799 × cm) - (5.677 × age)
Female: BMR = 447.593 + (9.247 × kg) + (3.098 × cm) - (4.330 × age)
TDEE = BMR × Activity Multiplier
Weight Loss = TDEE - 500 cal/day
Weight Gain = TDEE + 300 cal/day
About Calorie Calculator
Our calorie calculator uses the scientifically validated Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) — the calories you burn at rest — and Total Daily Energy Expenditure (TDEE).
Frequently Asked Questions
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, accounting for your basal metabolic rate (BMR) and physical activity level. It represents your maintenance calories.
The Mifflin-St Jeor equation is the most accurate formula for estimating BMR: Men: (10 × weight_kg) + (6.25 × height_cm) − (5 × age) + 5. Women: (10 × weight_kg) + (6.25 × height_cm) − (5 × age) − 161.
Create a caloric deficit by eating 500–1000 fewer calories than your TDEE. This typically results in 0.5–1 kg (1–2 lbs) of weight loss per week. Do not go below 1,200 calories/day (women) or 1,500 (men) without medical supervision.
A calorie (technically kilocalorie or kcal) is a unit of energy. In food labeling, 1 "Calorie" = 1 kilocalorie = the energy needed to raise 1 kg of water by 1°C. Carbs and protein have 4 cal/gram; fat has 9 cal/gram; alcohol has 7 cal/gram.
Calorie calculators provide estimates — individual metabolic rates vary by ±10-20%. Factors like gut microbiome, medications, hormones, and muscle mass affect actual calorie burn. Track actual weight changes and adjust calories accordingly.
Sedentary: desk job, little exercise. Lightly active: exercise 1-3 days/week. Moderately active: exercise 3-5 days/week. Very active: hard exercise 6-7 days/week. Extra active: very hard exercise or physical job. Most people overestimate their activity level.
Macronutrients are protein, carbohydrates, and fat. Protein = 4 kcal/g (builds/repairs muscle, most satiating), Carbs = 4 kcal/g (primary energy source), Fat = 9 kcal/g (hormones, fat-soluble vitamins). Track macros for body composition goals.
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