Calorie Calculator
Estimate the daily energy your body needs to reach your weight goals.
Calorie Calculator
How many calories do you actually need each day? This calorie calculator estimates your Total Daily Energy Expenditure (TDEE) — the number of calories your body burns in a typical day — so you can set an evidence-based target for maintaining, losing, or gaining weight.
How to Use This Calculator
- Enter your age, gender, height, and weight.
- Select your activity level: sedentary, lightly active, moderately active, very active, or extra active.
- Select your goal: maintain, lose weight, or gain weight.
- Click Calculate to see your recommended daily calorie intake.
The Formula: BMR + Activity Factor
Step 1 — Calculate BMR (Basal Metabolic Rate) using the Mifflin-St Jeor equation:
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
Step 2 — Multiply by Activity Factor:
- Sedentary (desk job, little exercise): BMR × 1.2
- Lightly active (1–3 days/week): BMR × 1.375
- Moderately active (3–5 days/week): BMR × 1.55
- Very active (hard exercise 6–7 days): BMR × 1.725
- Extra active (physical job + training): BMR × 1.9
Example Calculation
30-year-old woman | Height: 165 cm | Weight: 68 kg | Moderately active
- BMR = 10(68) + 6.25(165) − 5(30) − 161 = 680 + 1031.25 − 150 − 161 = 1,400 calories
- TDEE = 1,400 × 1.55 = 2,170 calories/day to maintain weight
- For weight loss (−500 cal/day): 1,670 calories/day → ~1 lb/week loss
Common Mistakes to Avoid
- Overestimating activity level — Most people overestimate how active they are. When in doubt, choose one level lower.
- Not adjusting as you lose weight — As body weight decreases, BMR decreases too. Recalculate every 10 lbs lost.
- Cutting calories too aggressively — Below 1,200 calories (women) or 1,500 (men) risks nutritional deficiency and metabolic adaptation. Aim for a 500–750 calorie deficit maximum.
- Ignoring food quality — Calories matter for weight, but food quality matters for health. 2,000 calories of whole foods vs. ultra-processed foods have very different health impacts.
Frequently Asked Questions
How many calories should I eat to lose 1 pound per week?
A 500 calorie daily deficit creates approximately 1 pound of fat loss per week (3,500 calories ≈ 1 lb fat). Subtract 500 from your TDEE for this rate. Use this calculator to find your TDEE first.
What is BMR vs. TDEE?
BMR (Basal Metabolic Rate) is the calories burned at complete rest — just keeping your organs functioning. TDEE (Total Daily Energy Expenditure) adds all movement and activity. TDEE is what you actually need each day.
Can I lose weight without counting calories?
Yes — many people lose weight by eating whole foods, controlling portions, and reducing ultra-processed food without explicit calorie counting. But knowing your TDEE provides a useful reference point for any approach.
How do calories from fat, protein, and carbs differ?
Fat: 9 calories/gram | Protein: 4 calories/gram | Carbohydrates: 4 calories/gram. Alcohol: 7 calories/gram. Use our Macro Calculator to set protein, fat, and carb targets.
Conclusion
Knowing your calorie target is the foundation of any intentional diet — whether for weight loss, muscle gain, or maintenance. Use this calculator to find your number, then track consistently for at least 2–3 weeks before adjusting.
Related: BMR Calculator | Macro Calculator | TDEE Calculator | BMI Calculator
Nutrition Tip
Calories provide the energy, but macronutrients (protein, fat, carbs) determine how you look and feel. Aim for a balanced approach that fits your lifestyle.
