Calorie Calculator

Calculate your daily calorie needs, Basal Metabolic Rate (BMR), and Total Daily Energy Expenditure (TDEE). Get personalized nutrition recommendations and weight management insights based on your goals.

BMR Calculation

TDEE Analysis

Goal Planning

Daily Calorie Calculator

Enter your details to calculate your daily calorie needs and metabolic rate

Basic Information

Weight (kg) kg

Height (cm) cm

Weight (lbs) lbs

Height ft

Age years

Gender

Activity Level

Sedentary

Little or no exercise

BMR × 1.2

Lightly Active

Light exercise 1-3 days/week

BMR × 1.375

Moderately Active

Moderate exercise 3-5 days/week

BMR × 1.55

Very Active

Hard exercise 6-7 days/week

BMR × 1.725

Extra Active

Very hard exercise, physical job

BMR × 1.9

Goal

Lose Weight

Create calorie deficit

Maintain Weight

Balance calorie intake

Gain Weight

Create calorie surplus

Weight Loss Rate (per week)

Understanding Calorie Calculations

BMR Formulas (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

TDEE Calculation

Total Daily Energy Expenditure = BMR × Activity Factor

Weight Management

1 pound of fat ≈ 3,500 calories
Weight Loss: Create calorie deficit
Weight Gain: Create calorie surplus
Maintenance: Match calorie intake to TDEE

Important Notes

Results are estimates based on population averages
Individual metabolic rates can vary by ±15%
Consult healthcare professionals for medical advice
Gradual weight changes are healthier and more sustainable
Consider body composition, not just weight
Adjust calories based on actual results over time