Calorie Calculator - Calculate Daily Calorie Needs

Calculate your daily calorie requirements (TDEE) and Basal Metabolic Rate (BMR) based on age, gender, height, weight, and activity level. Get personalized calorie recommendations for weight loss, maintenance, or gain, along with macronutrient breakdown.

What is BMR (Basal Metabolic Rate)?

BMR is the number of calories your body needs to perform basic life-sustaining functions while at rest. This calculator uses the Mifflin-St Jeor equation, the most accurate BMR formula available.

What is TDEE (Total Daily Energy Expenditure)?

TDEE is your total calorie burn per day, calculated by multiplying your BMR by your activity level. This represents the number of calories you need to maintain your current weight.

Activity Levels Explained

• Sedentary (1.2): Little or no exercise, desk job
• Light (1.375): Light exercise 1-3 days/week
• Moderate (1.55): Moderate exercise 3-5 days/week
• Active (1.725): Hard exercise 6-7 days/week
• Very Active (1.9): Very hard exercise, physical job, or training twice a day

Goal-Based Calorie Recommendations

• Weight Loss: TDEE minus 500 calories (lose ~0.5kg per week)
• Maintain Weight: Eat your TDEE calories
• Weight Gain: TDEE plus 500 calories (gain ~0.5kg per week)