Calorie Calculator
A fast and accurate calorie calculator to estimate your daily energy needs using BMR and TDEE, perfect for weight loss, maintenance, or healthy weight gain.
If provided, we'll use the more accurate Katch-McArdle formula
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What Is a Calorie Calculator?
A Calorie Calculator helps you estimate how many calories your body needs each day based on your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). These estimates guide you in setting calorie targets for weight loss, muscle gain, or weight maintenance. Although this tool is not a substitute for medical advice, it is one of the most practical ways to understand your daily energy requirements and build healthier eating habits.
What Is BMR & TDEE?
Understanding BMR and TDEE is essential before using any calorie calculator.
Basal Metabolic Rate (BMR)
Definition: Calories Burned at Complete Rest
Your Basal Metabolic Rate is the number of calories your body burns simply by staying alive — breathing, circulating blood, digesting food, repairing cells, and maintaining body temperature. These are the calories required if you stayed in bed all day.
Why BMR Matters
Your BMR forms the foundation of all calorie calculations. Every diet plan, whether for fat loss or muscle gain, starts with understanding BMR because it represents your minimum energy requirement.
Scientific Formulas Used to Calculate BMR
This is widely accepted as the most reliable equation for modern lifestyles.
For Men: BMR = (10 × weight kg) + (6.25 × height cm) - (5 × age) + 5
For Women: BMR = (10 × weight kg) + (6.25 × height cm) - (5 × age) - 161
This formula has been used since 1918 but can sometimes overestimate calorie needs.
This formula relies on body fat percentage for more accuracy in athletic individuals.
Total Daily Energy Expenditure (TDEE)
Definition: Calories Burned in an Entire Day
TDEE is the total number of calories you burn in a full day, including:
- BMR (resting calories)
- NEAT (Non-Exercise Activity Thermogenesis - small daily movements)
- EAT (Exercise-related Activity Thermogenesis)
- TEF (Thermic Effect of Food - calories needed to digest meals)
Activity Multipliers Explained
TDEE = BMR × Activity Multiplier
Sedentary: Little to no exercise × 1.2
Lightly Active: Exercise 1–3 days/week × 1.375
Moderately Active: Exercise 3–5 days/week × 1.55
Very Active: Exercise 6–7 days/week × 1.725
Extremely Active: Intense training twice daily × 1.9
Choosing the correct activity level is crucial; overestimating leads to higher calorie predictions.
TDEE is calculated by adding your BMR to all activity-related energy expenditure. BMR represents the majority of calories burned daily for most people.
Calorie Deficit & Calorie Surplus Explained
A calorie deficit occurs when you eat fewer calories than your TDEE. Typical deficits:
- Moderate: 300–500 calories/day
- Aggressive (short-term only): 600–800 calories/day
A surplus occurs when you consume more calories than your TDEE. Typical surpluses:
- Lean bulk: +200–300 calories/day
- Aggressive bulk: +400–600 calories/day
Consistency matters more than the size of the deficit or surplus.
Click each option to see how the energy balance scale tips. Weight change is fundamentally determined by the balance between calories consumed and calories expended.
Step-by-Step Guide
These details allow the calculator to compute your BMR using the correct formula.
If you know your body fat percentage, enter it for more accurate results using the Katch-McArdle formula.
Choose the level that best matches your weekly routine.
You'll see how many calories your body burns at rest (BMR) and throughout the day (TDEE).
Select from weight loss options, maintenance, or muscle gain goals.
The calculator adjusts your TDEE to show how many calories to eat based on your chosen goal.
Follow your calorie target, track your intake, and reassess every few weeks.
Real Examples with Numbers
Gender: Female • Age: 30 • Height: 165 cm • Weight: 70 kg • Activity: Lightly Active
BMR (Mifflin–St Jeor): ~1500 calories
TDEE: 1500 × 1.375 = 2060 calories/day
Calorie Targets:
- Weight loss: 1560–1760 calories
- Maintenance: 2060 calories
- Weight gain: 2260–2460 calories
Gender: Male • Age: 28 • Height: 180 cm • Weight: 80 kg • Activity: Moderately Active
BMR: ~1750 calories
TDEE: 1750 × 1.55 = 2712 calories/day
Calorie Targets:
- Weight loss: 2210–2410 calories
- Maintenance: 2710 calories
- Weight gain: 2910–3210 calories
Science Behind the Formulas
Comparing BMR Equations
Pros:
Developed in 1990 • Most accurate for modern populations • Ideal for general use • Error margin ~5–10%
Cons:
None significant
Pros:
Developed in 1918 • Updated in 1984 • Familiar, simple • Useful for traditional models
Cons:
Slightly overestimates calorie needs
Pros:
Requires body fat percentage • Most accurate for athletes • Ideal for lean individuals
Cons:
Requires body fat % measurement
How to Apply Your Results
Focus on Whole Foods: Lean proteins, whole grains, fruits, vegetables, and healthy fats.
Balance Macros: A common ratio is Protein: 25–30%, Carbs: 40–50%, Fats: 20–30%
Protein Intake Matters: Aim for 0.7–1.0g per lb body weight. Higher when cutting calories.
Choose Sustainable Approaches: Extreme diets rarely work long-term.
- 1Track your intake for at least 2–3 weeks
- 2Make small, consistent adjustments
- 3Stay hydrated
- 4Strength training preserves muscle during dieting
- 5Recalculate your needs every 2–3 months
Limitations & Accuracy
While calorie calculators are helpful, keep in mind:
- They provide estimates, not exact numbers
- Accuracy depends heavily on honest activity level selection
- Water retention can hide fat loss
- Genetics, hormones, and metabolism vary greatly between individuals
This calorie calculator provides general estimates only and should not replace professional medical or nutritional advice. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
