Calculate your daily calorie needs in 4 easy steps
BMR is the number of calories your body burns at rest. It represents the minimum energy needed for basic body functions like breathing and circulation.
TDEE is your BMR multiplied by your activity level. It represents the total calories you burn in a day including all activities and exercise.
Recommended macro ratios: Protein 30%, Carbs 45%, Fat 25%. Adjust based on your specific goals and dietary needs.
This calculator provides reference values only. Consult a healthcare professional for personalized nutrition advice.
BMR is the minimum number of calories your body burns at rest to sustain life. It represents the energy needed for basic physiological functions like breathing, heartbeat, and maintaining body temperature. It varies by gender, age, height, and weight.
TDEE (Total Daily Energy Expenditure) is calculated by multiplying BMR by an activity factor. Activity factors range from sedentary (1.2) to very active (1.9). Selecting your activity level in the calculator automatically computes your TDEE.
Generally, reducing 500kcal below your TDEE can lead to about 0.5kg of weight loss per week. Excessive calorie restriction can cause muscle loss and metabolic slowdown, so maintaining at least 1,200kcal (women) or 1,500kcal (men) is recommended.
1 kilocalorie (kcal) equals 1,000 calories (cal). The "calories" commonly used on food nutrition labels actually refer to kilocalories. The calories displayed in this calculator are also in kilocalorie (kcal) units.
This calorie calculator uses the Mifflin-St Jeor equation to accurately determine your basal metabolic rate. This is the most widely used BMR formula, using age, gender, height, and weight as variables.
For weight loss, consuming 300-500kcal below your TDEE is effective. For weight maintenance, match your TDEE. For weight gain (muscle building), consuming 200-300kcal above your TDEE is recommended.
Rather than just managing calories, balanced intake of protein, carbohydrates, and fat is crucial. Protein is essential for muscle maintenance, carbohydrates for energy supply, and fat for hormone synthesis and fat-soluble vitamin absorption. Using a macro calculator alongside enables more systematic diet management.