What is BMR (Basal Metabolic Rate)?

Basal Metabolic Rate (BMR) is the number of calories your body needs to accomplish its most basic, life-sustaining functions, such as breathing, circulation, nutrient processing, and cell production, while at complete rest. It's the minimum energy expenditure required to keep you alive.

What is TDEE (Total Daily Energy Expenditure)?

Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a 24-hour period, including all activities. It's calculated by multiplying your BMR by an activity level multiplier. This calculator provides your TDEE as the 'calories/day to maintain weight'.

How accurate is this calorie calculator?

This calculator uses the Mifflin-St Jeor equation, which is widely considered one of the most accurate methods for estimating BMR. However, it is still an estimation. Individual factors like body composition (muscle vs. fat), genetics, and health conditions can influence your actual calorie needs. It's an excellent starting point, but you may need to adjust based on your results.

How many calories should I eat to lose weight?

To lose weight, you need to consume fewer calories than your TDEE (creating a caloric deficit). A safe and sustainable deficit is typically 300-500 calories per day, which can lead to a weight loss of about 0.5 to 1 pound (0.25-0.5 kg) per week. Avoid drastic calorie cuts, as they can be unhealthy and counterproductive.

Calorie Calculator

Estimate your daily calorie needs to maintain, lose, or gain weight.

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About the Calorie Calculator

Understand your body's energy needs for better health management.

How This Calculator Works

Understanding your daily calorie needs is the first step towards effective weight management. This calculator provides a scientifically-backed estimate of the energy your body requires. It functions in two key steps. First, it calculates your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, which is widely recognized for its accuracy. Your BMR represents the calories your body burns at complete rest just to keep vital functions running, like breathing and circulation. Then, the calculator multiplies your BMR by an activity factor that you select, which accounts for the calories you burn through daily physical activity. The final result is your Total Daily Energy Expenditure (TDEE), which is the total number of calories you need to consume to maintain your current weight.

How to Use the Calculator

Using our Calorie Calculator is simple and takes just a few moments. Start by selecting your gender, then enter your age in years, your current weight in kilograms, and your height in centimeters. The most crucial step is to honestly assess and select your daily activity level from the dropdown menu, as this significantly impacts the final calculation. Once all fields are filled, click the "Calculate Calories" button. The tool will then display your estimated daily calorie requirement for weight maintenance, as well as your foundational BMR. This gives you a clear baseline to work from, whether your goal is to lose, gain, or maintain weight.

Practical Applications for Weight Management

Once you know your TDEE (Total Daily Energy Expenditure), you have a powerful number that you can use to tailor your diet to your specific fitness goals. This moves you from guesswork to a strategic approach to nutrition.

For Weight Loss: To lose weight, you must create a caloric deficit, which means consuming fewer calories than your TDEE. A healthy and sustainable deficit is generally considered to be 300-500 calories per day. This typically results in a weight loss of about 0.25 to 0.5 kg (0.5 to 1 lb) per week. This gradual approach is more likely to lead to long-term success than crash dieting.
To Maintain Weight: If you are happy with your current weight and want to maintain it, simply aim to consume a number of calories equal to your calculated TDEE. This is useful for finding balance after a diet or if you're focusing on performance rather than weight change.
For Weight Gain: To gain weight, particularly muscle mass when combined with strength training, you must be in a caloric surplus. This means consuming more calories than your TDEE. A modest surplus of 300-500 calories per day is a good starting point for steady and healthy weight gain, minimizing excess fat accumulation.

Disclaimer: This calculator provides an estimate for informational purposes only. Individual needs can vary based on body composition, metabolism, and other factors. For personalized dietary advice, it's always best to consult a healthcare professional or a registered dietitian.