Estimate your daily calorie needs based on age, gender, height, weight, and activity level. Uses the Mifflin-St Jeor equation — the most widely accepted formula for BMR calculation.
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• Exercise: 15–30 min elevated heart rate.
• Intense exercise: 45–120 min elevated heart rate.
• Very intense exercise: 2+ hours elevated heart rate.
Convert between Calories and other food energy units.
Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest. Multiply BMR by an activity factor to get your Total Daily Energy Expenditure (TDEE) — the calories needed to maintain your current weight.
Your daily calorie needs are determined by two main factors: your Basal Metabolic Rate (BMR) and your physical activity level. BMR is the number of calories your body burns at complete rest just to maintain basic functions such as breathing, circulation, and cell repair. Activity level multiplies this base number to account for the calories burned through movement and exercise throughout the day.
The most widely validated formula for estimating BMR is the Mifflin-St Jeor equation, published in 1990. It is considered more accurate than the older Harris-Benedict equation for most people.
BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5. For example, a 30-year-old man who is 180 cm tall and weighs 80 kg has a BMR of (10 x 80) + (6.25 x 180) - (5 x 30) + 5 = 800 + 1125 - 150 + 5 = 1,780 calories per day.
BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161. A 30-year-old woman who is 165 cm tall and weighs 60 kg has a BMR of (10 x 60) + (6.25 x 165) - (5 x 30) - 161 = 600 + 1031.25 - 150 - 161 = 1,320 calories per day.
To find your Total Daily Energy Expenditure (TDEE), multiply your BMR by your activity factor: Sedentary (little or no exercise): 1.2. Lightly active (1-3 days/week): 1.375. Moderately active (3-5 days/week): 1.55. Very active (6-7 days/week): 1.725. Extra active (physical job or twice-daily training): 1.9.
One pound of body fat contains approximately 3,500 calories. To lose one pound per week, you need a calorie deficit of 500 calories per day (3,500 / 7 = 500). To gain one pound per week, you need a surplus of 500 calories per day. Most nutrition experts recommend a maximum deficit or surplus of 500-750 calories per day to preserve muscle mass and avoid metabolic adaptation.
Keep in mind that calorie calculators provide estimates, not exact figures. Individual metabolism varies based on genetics, hormones, gut microbiome, and other factors. Use your calculated TDEE as a starting point, track your actual weight changes over 2-3 weeks, and adjust your intake accordingly.
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