Calorie Calculator
Estimate your daily calories using BMR and TDEE with activity level and goals (maintain, lose, gain).
What is BMR and TDEE?
BMR (Basal Metabolic Rate) estimates the calories your body uses at rest to keep you alive. TDEE (Total Daily Energy Expenditure) estimates your daily calorie burn after factoring in your activity level.
How calorie needs are calculated
This calculator uses the Mifflin-St Jeor equation to compute BMR, multiplies it by an activity factor to estimate TDEE, and then applies a goal adjustment (maintain, lose, or gain). A custom calorie adjustment can override the default ±500 kcal/day.
Calories for weight loss vs gain
A calorie deficit supports weight loss, while a surplus supports weight gain. A common starting point is about ±500 kcal/day, but your results can vary based on training, sleep, nutrition quality, and individual metabolism.
Frequently Asked Questions
Quick answers about calorie needs.
How many calories do I need per day?
It depends on your age, sex, height, weight, and activity level. TDEE is the usual estimate for daily maintenance calories.
What is BMR?
BMR is an estimate of the calories your body burns at rest to support basic functions like breathing and circulation.
What is TDEE?
TDEE is your estimated total daily calorie burn after adding activity on top of BMR.
How many calories should I eat to lose weight?
A common starting deficit is about 500 calories below maintenance, but a smaller deficit can be more sustainable for many people.
Is this calorie calculator accurate?
It’s an estimate based on common equations. Real-world needs vary, so adjust using progress over time and professional guidance.
Disclaimer
This calculator provides estimates for general informational purposes only and does not provide medical advice. Consult a qualified professional for personalized guidance.