🔥 Fitness Tool
Calorie Calculator
Calculate your daily calorie needs for weight loss, maintenance, or muscle gain using the scientifically validated Mifflin-St Jeor equation.
Calorie Calculator
Daily Calorie Target
--kcal/day
BMR
--
kcal
Maintenance
--
kcal
Protein
--
g
Carbs
--
g
How Does the Calorie Calculator Work?
This calculator uses the Mifflin-St Jeor equation (1990), the most accurate formula for estimating Basal Metabolic Rate (BMR) for most people. Your BMR is then multiplied by an activity factor (TDEE) and adjusted for your weight goal.
Mifflin-St Jeor Formula
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
Goal Calories = TDEE ± Calorie Adjustment
Women: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
TDEE = BMR × Activity Factor
Goal Calories = TDEE ± Calorie Adjustment
Activity Factors
- Sedentary (×1.2): Desk job, minimal movement
- Lightly Active (×1.375): Light exercise 1–3 days/week
- Moderately Active (×1.55): Moderate exercise 3–5 days/week
- Very Active (×1.725): Hard exercise 6–7 days/week
- Extra Active (×1.9): Very hard exercise + physical job
Frequently Asked Questions
How many calories do I need per day?
Daily calorie needs vary by age, sex, height, weight, and activity level. On average, women need 1,600–2,400 kcal and men need 2,000–3,000 kcal per day. Use this calculator for a personalized estimate.
How many calories should I eat to lose weight?
A safe calorie deficit for weight loss is 500–1,000 calories/day below your TDEE, resulting in 0.5–1 kg loss per week. Never go below 1,200 kcal (women) or 1,500 kcal (men) without medical supervision.
What's the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body needs at complete rest just to maintain basic functions. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by your activity level — the actual calories you burn each day.