Calorie Calculator

Calculate your daily calorie needs for weight maintenance, loss, or gain using your personal details and activity level.

Understanding Daily Calorie Needs

Understanding your daily calorie needs is fundamental to maintaining a healthy weight, achieving fitness goals, and optimizing your overall health. Our calorie calculator uses the scientifically-validated Mifflin-St Jeor equation to provide accurate estimates of your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).

What is BMR vs TDEE?

BMR (Basal Metabolic Rate)

The number of calories your body needs to perform basic physiological functions at rest, such as breathing, circulation, cell production, and nutrient processing.

TDEE (Total Daily Energy Expenditure)

Your BMR multiplied by an activity factor that accounts for your daily movement and exercise. This represents your total calorie needs.

The Mifflin-St Jeor Equation

  • For Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(years) + 5
  • For Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(years) - 161

Activity Level Multipliers

Sedentary (little/no exercise)BMR × 1.2
Light (light exercise 1-3 days/week)BMR × 1.375
Moderate (moderate exercise 3-5 days/week)BMR × 1.55
Active (hard exercise 6-7 days/week)BMR × 1.725
Extra Active (very hard exercise, physical job)BMR × 1.9

How This Tool Works

The Calorie Calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) based on your age, gender, weight, and height. It then multiplies your BMR by an activity factor to determine your Total Daily Energy Expenditure (TDEE), which is the number of calories you need to maintain your current weight.

Enter your personal details and select your activity level. The tool instantly calculates your BMR and TDEE, and provides calorie recommendations for weight loss, maintenance, and gain. All calculations are performed locally in your browser for privacy.

Key Features

  • Accurate Calculations: Uses the Mifflin-St Jeor equation, trusted by health professionals.
  • Personalized Results: Adjusts for your age, gender, weight, height, and activity level.
  • Instant Feedback: See your calorie needs and goals immediately after entering your data.
  • Mobile Friendly: Fully responsive design for all devices.
  • Privacy First: No data is stored or sent anywhere; all calculations are local.
  • Easy to Use: Simple, clean interface for quick input and results.
  • Educational: Includes detailed explanations and health guidance below the tool.

Common Use Cases

  • Weight Management: Set calorie goals for weight loss, maintenance, or gain.
  • Fitness Planning: Optimize nutrition for athletic performance.
  • Health Monitoring: Track calorie needs for medical or wellness reasons.
  • Meal Planning: Design balanced meal plans based on your daily needs.
  • Dietary Education: Learn about the impact of calories on your body and health.

Step-by-Step Guide

  1. Enter Your Details: Fill in your age, gender, weight, and height.
  2. Select Activity Level: Choose the option that best matches your daily routine.
  3. Click Calculate: Press the "Calculate Calories" button to see your results instantly.
  4. Review Results: View your BMR, TDEE, and calorie recommendations for different goals.
  5. Read Guidance: Scroll down for detailed health information and tips.
  6. Repeat as Needed: Update your details regularly to keep your plan accurate.