Calorie Calculator: Calculate Your Daily Calorie Needs

Advanced Daily Calorie Calculator

Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) instantly to reach your fitness goals.

Age (years)

Gender Male Female

Weight (kg)

Height (cm)

Activity Level Sedentary (little or no exercise) Lightly active (light exercise/sports 1-3 days/week) Moderately active (moderate exercise/sports 3-5 days/week) Very active (hard exercise/sports 6-7 days a week) Super active (very hard exercise/physical job)

Your Estimated Daily Calories

BMR (Base) 0 kcal/day

TDEE (Maintenance) 0 kcal/day

Calorie Targets for Goals

• Weight Loss (Mild -0.25 kg/week): 0 kcal/day
• Weight Maintenance: 0 kcal/day
• Weight Gain (Mild +0.25 kg/week): 0 kcal/day

Recent Calculations

About the Calorie Calculator

Our professional calorie calculator helps you determine your daily energy requirements based on proven science. Whether your objective is fat loss, muscle building, or sustaining your current weight, understanding your body's thermodynamic baseline is the first step toward success.

Calculator Attributes Explained

• BMR (Basal Metabolic Rate): The total number of calories your body needs to perform basic life-sustaining functions (like breathing and circulation) at rest.
• TDEE (Total Daily Energy Expenditure): The total calories you burn per day, inclusive of your physical activity and exercise levels.
• Activity Multiplier: A coefficient used to scale up your BMR depending on your daily lifestyle movement intensity.

Formulas Used

This tool utilizes the highly-acclaimed Mifflin-St Jeor Equation, recognized by nutritional science as the most accurate formula for estimating resting metabolic rate.

For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5

For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161

TDEE Calculation: TDEE = BMR × Activity Multiplier

Step-by-Step Problem Solving Example

1. Profile: 30-year-old male, 75 kg weight, 178 cm height, moderately active (Multiplier: 1.55).
2. Calculate BMR: (10 × 75) + (6.25 × 178) - (5 × 30) + 5 = 750 + 1112.5 - 150 + 5 = 1,717.5 kcal.
3. Calculate TDEE: 1,717.5 × 1.55 = 2,662 kcal/day (Maintenance).

Frequently Asked Questions (FAQs)

How accurate is this calorie calculator?

It provides a very close scientific estimate (within 10% accuracy margin) for most people using the Mifflin-St Jeor formula. Individual metabolic variants can slightly alter exact numbers.

How many calories should I cut to lose weight?

A standard safe deficit is subtracting 300 to 500 calories from your TDEE, which typically yields a healthy fat loss rate of 0.25 to 0.5 kg per week.