Calorie Calculator
Calculate your daily calorie needs, BMR, TDEE, and get personalized macronutrient recommendations for weight loss, maintenance, or muscle gain goals.
Your Daily Calorie Requirements
Metabolic Breakdown:
Fat Loss
0.5 kg/week loss
Maintenance
Current weight
Muscle Gain
0.25 kg/week gain
Recommended Macronutrients:
Protein
Carbohydrates
Fats
About
Our Calorie Calculator uses scientifically validated formulas to determine your BMR, TDEE, and daily calorie needs based on your goals, providing accurate estimates for effective nutrition planning.
Why Use
Understanding your calorie needs is fundamental for weight management, muscle building, or maintaining optimal health. Proper calorie intake ensures your body functions efficiently while achieving your fitness goals.
Features
Multiple BMR formulas, activity level adjustments, goal-specific recommendations, macronutrient breakdowns, and comprehensive analysis for personalized nutrition planning.
Benefits
Optimize your nutrition strategy, achieve weight goals efficiently, improve body composition, enhance athletic performance, and maintain long-term health through proper calorie management.
Enter Your Data
Input your age, gender, height, weight, activity level, and goals. Optionally include body fat percentage for more accurate calculations.
Calculate BMR & TDEE
Our system calculates your Basal Metabolic Rate and Total Daily Energy Expenditure using established scientific formulas and your activity level.
Get Recommendations
Receive personalized calorie targets for different goals plus detailed macronutrient breakdowns to optimize your nutrition strategy.
Frequently Asked Questions – Calorie Calculator
BMR (Basal Metabolic Rate) is the number of calories your body burns at rest to maintain basic physiological functions like breathing, circulation, and cell production. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor to account for physical activity, exercise, and daily movement. TDEE represents your total daily calorie burn.
Mifflin-St Jeor is generally considered most accurate for the general population. Harris-Benedict is the classic formula but may overestimate calories. Katch-McArdle is most accurate if you know your body fat percentage, as it’s based on lean body mass rather than total weight. For most people, Mifflin-St Jeor provides the best estimate.
Sedentary: Desk job, no exercise. Lightly Active: Light exercise 1-3 days/week or walking. Moderately Active: Moderate exercise 3-5 days/week. Very Active: Hard exercise 6-7 days/week or physical job. Extremely Active: Very hard exercise, training twice a day, or very physical job. When in doubt, choose a lower level and adjust based on results.
A safe and sustainable weight loss rate is 0.25-0.75 kg per week. This requires a calorie deficit of 275-825 calories per day (since 1 kg of fat ≈ 7,700 calories). Eating 500 calories below your TDEE typically results in 0.5 kg weight loss per week. Avoid extreme deficits below 1,200 calories (women) or 1,500 calories (men) as they can slow metabolism and cause nutrient deficiencies.
For general health: 40% carbs, 30% protein, 30% fat. Weight Loss: 35% carbs, 35% protein, 30% fat (higher protein preserves muscle). Muscle Gain: 45% carbs, 30% protein, 25% fat (more carbs for energy). Athletic Performance: 50% carbs, 25% protein, 25% fat. Adjust based on your response, activity level, and personal preferences while meeting minimum requirements.
Calorie calculators provide estimates, and individual metabolic rates vary by ±15%. Factors affecting results include: metabolic adaptation, water retention, measurement errors, hidden calories, medical conditions, stress, sleep quality, and hormonal changes. Track consistently for 2-3 weeks, then adjust calories by 10-15% if not seeing expected results. Consider consulting a nutritionist for personalized guidance.