What is a calorie calculator?

A calorie calculator estimates the number of calories you need to consume daily to maintain, lose, or gain weight based on your age, gender, height, weight, and activity level.

How does the calorie calculator work?

It uses the Mifflin-St Jeor equation to calculate your Basal Metabolic Rate (BMR) and then multiplies it by an activity factor to determine your Total Daily Energy Expenditure (TDEE).

How many calories should I eat to lose weight?

To lose weight, you generally need to create a calorie deficit. A common recommendation is to consume 500 calories less than your TDEE per day to lose about 0.5 kg (1 lb) per week.

How accurate is this calorie calculator?

The calculator provides a good estimate based on scientific formulas. However, individual metabolism varies, so use the result as a starting point and adjust based on your progress.

What is a calorie deficit?

A calorie deficit occurs when you consume fewer calories than your body burns in a day. This forces your body to use stored energy (fat) for fuel, resulting in weight loss.

How big should my calorie deficit be?

A moderate deficit of 300-500 calories per day is generally recommended. This allows for sustainable weight loss of about 0.5-1 lb per week without causing excessive hunger or muscle loss.

Can I lose weight without a calorie deficit?

No, a calorie deficit is the fundamental requirement for weight loss. While other factors like hormones and food quality matter, you cannot lose fat without burning more energy than you consume.

Calorie Calculator

Estimate your daily calorie needs for weight maintenance, loss, or gain. Based on the Mifflin-St Jeor equation.

Age

Height (cm)

Weight (kg)

Activity Level

Why Use Our Calorie Calculator?

Instant Results

Get immediate estimates of your daily calorie needs for maintenance, loss, or gain.

Scientifically Accurate

Uses the Mifflin-St Jeor equation, considered one of the most accurate BMR formulas.

Tailored to You

Adjusts for your specific age, gender, height, weight, and activity level.

Goal Oriented

Provides clear calorie targets for losing, maintaining, or gaining weight.

Understanding Calorie Calculations

How is it calculated?

This calculator uses the Mifflin-St Jeor equation to calculate your Basal Metabolic Rate (BMR), and then applies an activity factor to find your Total Daily Energy Expenditure (TDEE).

The Mifflin-St Jeor Formula:

Men: (10 × weight) + (6.25 × height) - (5 × age) + 5Women: (10 × weight) + (6.25 × height) - (5 × age) - 161

Source: Mifflin, M. D., et al. (1990). "A new predictive equation for resting energy expenditure in healthy individuals". The American Journal of Clinical Nutrition.

Key Terms Explained

BMR (Basal Metabolic Rate)

The number of calories your body burns at rest to maintain basic life functions like breathing and circulation.

TDEE (Total Daily Energy Expenditure)

The total number of calories you burn in a day, including physical activity. This is your "maintenance" level.

Calorie Deficit

A calorie deficit occurs when you consume fewer calories than your body burns (TDEE). This forces your body to use stored fat for energy, leading to weight loss. A sustainable deficit is typically 500 kcal/day.

Calorie Surplus

Consuming more calories than your TDEE to support muscle growth or weight gain.

💡 Tips for Reaching Your Goal

1. Track Your Intake

Use a food diary or app to track what you eat. Studies show that people who track their food lose twice as much weight.

2. Prioritize Protein

Protein increases satiety and helps preserve muscle mass, which keeps your metabolism high even when losing weight.

3. Don't Drink Your Calories

Sugary drinks are high in calories but don't make you feel full. Stick to water, tea, or black coffee.

4. Move More

Exercise burns calories and improves health. Aim for a mix of cardio and strength training for best results.