Calculate your daily calorie needs based on age, weight, height and activity level.
A calorie calculator estimates your daily calorie needs (Total Daily Energy Expenditure or TDEE) based on your age, gender, height, weight and physical activity level. It uses the scientifically validated Mifflin-St Jeor equation to give you an accurate baseline for weight maintenance, loss or gain.
Calculate your daily calorie deficit needed to lose weight at a safe and sustainable rate of 0.5–1 kg per week.
Find your calorie surplus target to support muscle growth and strength training goals.
Calculate higher calorie needs for endurance sports, marathon training and intense physical activity.
Use your daily calorie target as the foundation for planning balanced, nutritious meals.
The average adult needs 1,600–3,000 calories per day depending on age, gender, size and activity level. Women typically need 1,600–2,400 and men 2,000–3,000.
It calculates Basal Metabolic Rate (BMR): For men: (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5. For women: (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161. BMR is then multiplied by your activity factor.
A deficit of 500 calories per day leads to approximately 0.5 kg (1 lb) of fat loss per week, which is considered a safe and sustainable rate.
The Mifflin-St Jeor equation is considered the most accurate for most people, but individual metabolism varies. Use it as a starting point and adjust based on results.