Calorie Calculator

Calculate your daily caloric needs and Total Daily Energy Expenditure (TDEE) with personalized recommendations

Calculate Your Daily Calories

Calorie Calculation Form

Enter your age in years
Gender
Enter your body weight
Enter your height
Select your typical weekly activity level
Select your primary fitness goal

Your Calorie Results

Basal Metabolic Rate (BMR)

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Calories burned at rest

Total Daily Energy Expenditure (TDEE)

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Calories burned with activity

Recommended Daily Calories

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Calories for your goal

Macronutrient Breakdown

Protein
--g
-- cal
Carbs
--g
-- cal
Fats
--g
-- cal

Recommendations

About Calorie Calculation

This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for calculating Basal Metabolic Rate (BMR).

Understanding BMR and TDEE

  • BMR (Basal Metabolic Rate): Calories your body burns at complete rest
  • TDEE (Total Daily Energy Expenditure): BMR plus calories burned through activity
  • Goal Calories: Adjusted TDEE based on your weight gain/loss goals

Activity Level Descriptions

  • Sedentary: Little to no exercise, desk job
  • Light: Exercise 1-3 days per week
  • Moderate: Exercise 3-5 days per week
  • Active: Exercise 6-7 days per week
  • Very Active: Hard exercise 6-7 days per week
  • Extra Active: Very hard exercise plus physical job

Weight Change Guidelines

  • To lose 1kg per week: Reduce 500-1000 calories daily
  • To gain 1kg per week: Add 500-1000 calories daily
  • Safe weight loss: 0.5-1kg per week maximum
  • Consult professionals for extreme goals