Calorie Calculator - Calculate Daily Calorie Needs Free Calorie Calculator
Use our free calorie calculator to estimate your daily calorie needs. Based on the Mifflin-St Jeor equation, get your BMR and TDEE for weight loss, maintenance and weight gain goals.
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Your Daily Calorie Needs
Calorie Calculator - Guide
What is a Calorie Calculator?
A calorie calculator estimates the number of calories your body needs each day to maintain your current weight, lose weight, or gain weight. It uses your age, gender, height, weight, and physical activity level to determine your energy requirements.
The calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating Basal Metabolic Rate (BMR). Your BMR is then multiplied by an activity factor to get your Total Daily Energy Expenditure (TDEE).
The 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 = BMR × Activity Factor
Activity Factors:
- 1.2 — Sedentary (little or no exercise)
- 1.375 — Lightly active (light exercise 1–3 days/week)
- 1.55 — Moderately active (moderate exercise 3–5 days/week)
- 1.725 — Very active (hard exercise 6–7 days/week)
- 1.9 — Extra active (very hard daily exercise or physical job)
Understanding Your Results
- BMR: Calories your body burns at complete rest — just to keep vital functions running (breathing, circulation, cell production).
- TDEE (Maintenance): Total calories you burn per day including physical activity. Eating this amount maintains your weight.
- Weight Loss: Eating 250–500 fewer calories than TDEE creates a deficit that leads to gradual fat loss.
- Weight Gain: Eating 250–500 more calories than TDEE creates a surplus for muscle building or weight gain.
Tips for Healthy Calorie Management
- Don’t Go Too Low: Never eat below your BMR. This can slow metabolism and cause nutrient deficiencies.
- Gradual Changes: A 250–500 calorie deficit/surplus per day is sustainable and effective.
- Quality Matters: Focus on nutrient-dense foods — protein, fibre, healthy fats — not just calorie counting.
- Stay Hydrated: Drink 2–3 litres of water daily. Thirst is often mistaken for hunger.
- Protein Intake: Aim for 1.6–2.2g protein per kg of body weight when trying to lose fat or build muscle.
- Track Progress: Use our BMI Calculator to monitor your weight category over time.