Calorie Calculator
Find out how many calories you need per day to lose weight, maintain your current weight, or gain muscle. Our calculator uses the Mifflin-St Jeor equation, one of the most accurate formulas for estimating daily calorie needs.
Your Daily Calorie Needs
Lose Weight
Maintain Weight
Gain Weight
How Does the Calorie Calculator Work?
Our calculator uses the Mifflin-St Jeor equation, which is considered the most reliable formula for estimating Basal Metabolic Rate (BMR). Your BMR is the number of calories your body needs at complete rest to maintain basic life functions like breathing, circulation, and cell production.
The Mifflin-St Jeor Equation
Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
Total Daily Energy Expenditure (TDEE)
Your TDEE is calculated by multiplying your BMR by an activity factor. This gives you the total number of calories you burn per day, including all physical activity.
- Sedentary (BMR × 1.2): Desk job, little exercise
- Lightly active (BMR × 1.375): Light exercise 1-3 days/week
- Moderately active (BMR × 1.55): Moderate exercise 3-5 days/week
- Very active (BMR × 1.725): Hard exercise 6-7 days/week
- Extra active (BMR × 1.9): Very hard exercise or physical job
Calorie Deficit for Weight Loss
To lose approximately 0.5 kg (1 lb) per week, you need a daily calorie deficit of about 500 kcal. Our calculator subtracts 500 kcal from your TDEE for the weight loss goal. For weight gain, it adds 500 kcal.
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