Calorie Calculator
Calculate your daily calorie needs for weight loss, maintenance, or muscle gain
Calorie Calculator
Your Results
BMR
1699
calories/day at rest
TDEE
2633
calories/day with activity
Your Goal
2633
calories/day
Understanding Your Results
Your calorie calculator results provide three key metrics: BMR (Basal Metabolic Rate), TDEE (Total Daily Energy Expenditure), and personalized calorie targets for your goal. BMR represents the calories your body burns at complete rest—just maintaining basic functions like breathing, circulation, and cell production. This is your metabolic baseline and typically accounts for 60-75% of your total daily calorie burn for sedentary individuals.
TDEE multiplies your BMR by your activity level to show your total daily calorie expenditure. This is the number you should use as your baseline for weight management. To lose weight, consume 300-500 calories below TDEE for a moderate deficit (approximately 0.5-1 lb per week). To maintain weight, eat at TDEE. To gain weight, consume 300-500 calories above TDEE for a moderate surplus. Extreme deficits or surpluses lead to muscle loss, metabolic adaptation, and unsustainable practices.
The macro breakdown shows your daily protein, carbohydrate, and fat targets. Protein is crucial for muscle maintenance and recovery—aim for 1.6-2.2 grams per kilogram of body weight. Carbohydrates fuel your workouts and brain function, typically comprising 45-65% of calories. Fats support hormone production and nutrient absorption, typically 20-35% of calories. These ratios are personalized based on your calorie needs and goals.
Formula & Methodology
This calculator uses the Mifflin-St Jeor equation, the gold standard for BMR calculation. This equation is more accurate than older methods like Harris-Benedict and accounts for modern lifestyle factors. The formula differs by gender:
Men: BMR = (10 × weight_kg) + (6.25 × height_cm) - (5 × age) + 5
Women: BMR = (10 × weight_kg) + (6.25 × height_cm) - (5 × age) - 161
Once BMR is calculated, it's multiplied by an activity multiplier (1.2 to 1.9) to determine TDEE. Activity levels range from sedentary (1.2) to extremely active (1.9). This method is clinically validated and used by nutritionists, fitness professionals, and healthcare providers worldwide. The Mifflin-St Jeor equation has been tested extensively and provides accurate results within ±10-20% for most individuals.
Practical Examples
Example 1: Weight Loss
Profile: 30-year-old female, 165 cm tall, 70 kg, moderately active (3-5 days/week exercise)
Calculation: BMR = (10 × 70) + (6.25 × 165) - (5 × 30) - 161 = 1,414 cal/day
TDEE: 1,414 × 1.55 = 2,192 cal/day
Weight Loss Target: 2,192 - 500 = 1,692 cal/day (approximately 1 lb/week loss)
Example 2: Muscle Gain
Profile: 25-year-old male, 180 cm tall, 80 kg, very active (6-7 days/week training)
Calculation: BMR = (10 × 80) + (6.25 × 180) - (5 × 25) + 5 = 1,730 cal/day
TDEE: 1,730 × 1.725 = 2,985 cal/day
Muscle Gain Target: 2,985 + 400 = 3,385 cal/day (approximately 0.5-1 lb/week gain with strength training)
Example 3: Maintenance
Profile: 65-year-old individual, 170 cm tall, 75 kg, lightly active (1-3 days/week activity)
Calculation: BMR ≈ 1,500 cal/day (varies by gender)
TDEE: 1,500 × 1.375 = 2,063 cal/day
Maintenance Target: 2,063 cal/day (eat at TDEE to maintain current weight)
Frequently Asked Questions
How accurate is this calorie calculator?▼
The Mifflin-St Jeor equation is clinically validated and accurate within ±10-20% for most people. Accuracy depends on honest input and individual metabolic variation. Use results as a starting point and adjust based on real-world progress over 2-3 weeks.
How often should I recalculate my calorie needs?▼
Recalculate every 4-6 weeks as your weight changes or activity level shifts. As you lose weight, calorie needs decrease. As you gain muscle, calorie needs increase. Major life changes warrant immediate recalculation.
What if I hit a weight loss plateau?▼
Plateaus are normal. First, verify accurate tracking. After 2-3 weeks with no progress, reduce calories by 100-200. Increase daily activity (NEAT). Ensure adequate sleep and stress management. Reassess activity level as fitness improves.
Should I eat back exercise calories?▼
If you selected "moderately active" or higher, exercise is already factored in—don't eat back extra. If "sedentary" or "lightly active," eat back 50-75% of exercise calories (not 100%, as trackers overestimate).
How do I choose the right activity level?▼
Be honest: Sedentary = desk job, minimal exercise. Lightly active = 1-3 exercise days/week. Moderately active = 3-5 days/week. Very active = 6-7 days/week. Extremely active = physical job + training. When uncertain, choose lower.
What is the difference between BMR and TDEE?▼
BMR is calories burned at complete rest. TDEE is BMR × activity level, representing total daily burn. BMR is typically 60-75% of TDEE for sedentary people. Use TDEE as your baseline for weight management.
Can I integrate this with food tracking apps?▼
Yes! Use your calorie target in MyFitnessPal, Cronometer, or Lose It. Log all food and drinks daily. Most apps sync with fitness trackers for more accurate activity data. Consistent tracking is key to success.
Does meal timing affect calorie needs?▼
Meal timing has minimal impact on total calorie burn. What matters is total daily intake versus expenditure. Choose timing that fits your lifestyle and helps you stick to your calorie target.
Is this calculator suitable for athletes and seniors?▼
This calculator works for most people but has limitations for extreme cases. Athletes with high muscle mass may have higher actual TDEE. Seniors may have lower TDEE due to decreased activity. For personalized guidance, consult registered dietitians.
How do I avoid common calorie tracking mistakes?▼
Track everything, including oils, sauces, and beverages. Use a food scale for accuracy. Be consistent across all days. Don't rely on exercise to "earn" extra calories. Avoid extreme restriction. Be patient—sustainable change takes 8-12 weeks.
Tips & Best Practices
Prioritize Protein: Aim for 1.6-2.2g per kg of body weight. Protein has the highest thermic effect (burns 20-30% of calories during digestion), keeps you fuller longer, and preserves muscle during weight loss. Include protein at every meal.
Track Consistently: Use a food scale and logging app for accuracy. Many people underestimate intake by 20-40% without tracking. Track for at least 2-3 weeks to establish baseline and identify patterns.
Increase NEAT: Non-Exercise Activity Thermogenesis (daily movement) can vary by 500+ calories. Increase walking, use stairs, park farther away, use a standing desk. NEAT significantly impacts total calorie burn.
Strength Train: Preserve muscle during weight loss and build muscle during surplus. Aim for 2-3 sessions weekly. Muscle tissue burns more calories at rest, increasing BMR long-term.
Be Patient: Healthy weight loss is 0.5-1 lb per week. Expect 8-12 weeks before significant visible changes. Sustainable habits beat quick fixes. Celebrate non-scale victories: improved energy, better sleep, stronger performance.
Medical Disclaimer
This calculator provides estimates based on standard equations. Individual variation exists due to metabolism, medical conditions, medications, and other factors. This is not medical advice. For personalized guidance, especially with medical conditions, consult healthcare providers or registered dietitians. Always verify critical calculations independently.