Calorie Calculator
Calculate daily calorie needs for weight loss, maintenance, or muscle gain based on your activity level.
How It Works
- BMR: Calories burned at complete rest
- Maintenance: BMR × Activity Level
- 500 calorie deficit = ~1 lb weight loss per week
- Uses the Mifflin-St Jeor equation (most accurate)
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How to Use This Calculator
- Select your unit system (US Units or Metric)
- Enter your age, gender, and current weight
- Input your height (feet and inches for US, or cm for metric)
- Choose your activity level from sedentary to very active
- Click 'Calculate Calories' to see your results
- Review your BMR, maintenance calories, and weight goal targets
- Use the weight loss or gain targets based on your fitness goals
Formula
BMR (Male) = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5; BMR (Female) = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161; Daily Calories = BMR × Activity Level
Frequently Asked Questions
How accurate is the calorie calculator?▼
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate BMR formula for most people. However, individual variations exist based on genetics, muscle mass, and metabolism.
How many calories should I eat to lose weight?▼
For healthy weight loss, create a deficit of 500-750 calories per day to lose 1-1.5 pounds per week. Avoid extreme deficits below 1200 calories (women) or 1500 calories (men) without medical supervision.
What is BMR vs TDEE?▼
BMR (Basal Metabolic Rate) is calories burned at complete rest. TDEE (Total Daily Energy Expenditure) is BMR multiplied by your activity level - the actual calories you burn daily.
Should I adjust my calories on rest days?▼
It depends on your activity level. If you exercise intensely 6-7 days/week, you might reduce calories by 10-15% on rest days. For moderate activity, keep calories consistent.