Calorie Calculator
Calculate your daily calorie needs with scientific precision using the Mifflin-St Jeor equation. Get personalized BMR, TDEE, and macro targets for weight loss, muscle gain, or maintenance. Track your nutrition goals and achieve sustainable results.
How to Use the Calorie Calculator
Select Your Unit System
Choose between metric (kg, cm) or imperial (lbs, inches) based on your preference. The calculator will automatically convert units for accurate results.
Enter Personal Information
Input your gender, age, current weight, and height. These factors significantly impact your BMR calculation. Be honest for accurate results.
Choose Activity Level
Select how active you are: sedentary (desk job, no exercise), light (exercise 1-3 days/week), moderate (3-5 days/week), active (6-7 days/week), or very active (intense daily training).
Set Your Goal
Choose to maintain weight, lose weight (0.5 kg/week deficit), or gain weight (0.5 kg/week surplus). The calculator adjusts calories accordingly.
Calculate Results
Click 'Calculate Calories' to get your BMR, TDEE, daily calorie target, and macro breakdown. Results show personalized targets based on your inputs.
Track and Adjust
Use your calorie target for 2-3 weeks and track your weight. If results don't match expectations, adjust by ±200-300 calories and reassess. Copy results for easy reference.
Understanding Calorie Calculations
BMR vs TDEE
BMR is calories burned at rest. TDEE includes all activity. TDEE = BMR × Activity Multiplier. Eat at TDEE to maintain weight.
Calorie Deficit/Surplus
500 cal deficit = 0.5 kg loss/week. 500 cal surplus = 0.5 kg gain/week. 3,500 calories equals 1 pound of body weight.
Macro Breakdown
Protein: 4 cal/g, Carbs: 4 cal/g, Fat: 9 cal/g. Balanced split (30/40/30) provides satiety, energy, and muscle preservation.
Activity Multipliers
Sedentary: 1.2x, Light: 1.375x, Moderate: 1.55x, Active: 1.725x, Very Active: 1.9x BMR. Choose honestly for accuracy.
Frequently Asked Questions
How many calories should I eat per day?▼
Your daily calorie needs depend on age, gender, weight, height, and activity level. Most adults need 1,600-3,000 calories per day. Use our calculator to get your personalized target based on your goals (lose, maintain, or gain weight).
What is BMR (Basal Metabolic Rate)?▼
BMR is the number of calories your body burns at rest just to maintain basic functions like breathing, circulation, and cell production. It represents 60-75% of your total daily calorie expenditure. Our calculator uses the Mifflin-St Jeor equation, which is more accurate than older methods.
What is TDEE (Total Daily Energy Expenditure)?▼
TDEE is your total daily calorie burn including BMR plus all physical activity (exercise, walking, daily tasks). TDEE = BMR × Activity Multiplier. This is your maintenance calorie level - eat this much to maintain your current weight.
How do I lose weight with calorie counting?▼
To lose weight, eat fewer calories than your TDEE. A 500-calorie daily deficit leads to about 0.5 kg (1 lb) weight loss per week. Don't go below 1200 cal/day (women) or 1500 cal/day (men). Combine diet with exercise for best results.
What are macros and why do they matter?▼
Macros (macronutrients) are protein, carbohydrates, and fat - the three main nutrients that provide calories. Protein has 4 cal/g, carbs have 4 cal/g, and fat has 9 cal/g. A balanced macro split (30% protein, 40% carbs, 30% fat) helps with satiety, muscle maintenance, and energy.
How accurate is this calorie calculator?▼
Our calculator uses the Mifflin-St Jeor equation, which is considered the gold standard for BMR estimation (accuracy ±10%). However, individual metabolic rates vary. Use the results as a starting point and adjust based on your actual weight change over 2-3 weeks.
Should I eat back exercise calories?▼
If using the TDEE method (activity level included), don't eat back exercise calories - they're already accounted for. If tracking calories burned separately, you can eat back 50-75% of exercise calories to account for overestimation by fitness trackers.
How many calories to gain muscle?▼
To gain muscle, eat 300-500 calories above your TDEE (maintenance). Aim for 0.25-0.5 kg gain per week. Prioritize protein (1.6-2.2g per kg body weight) and strength training. Gaining too fast leads to excess fat gain, not just muscle.
What if my weight isn't changing at my calorie target?▼
Give it 2-3 weeks to see trends. If no change, adjust by ±200-300 calories and reassess. Factors affecting results: inaccurate food tracking, water retention, hormone fluctuations, and metabolic adaptation. Track weekly averages, not daily fluctuations.
Do I need to count calories forever?▼
Calorie counting is a tool, not a lifetime requirement. Use it to learn portion sizes and food energy density. Once you reach your goal and understand your body's needs, you can maintain through intuitive eating and periodic check-ins.