Calorie Calculator

A calorie calculator estimates your daily energy needs based on age, weight, height, gender, and activity level. It uses the scientifically validated Mifflin-St Jeor equation to compute your Basal Metabolic Rate (BMR) — the energy burned at rest — then multiplies it by an activity factor to give you your Total Daily Energy Expenditure (TDEE).

The average adult needs approximately 1,600–3,000 calories/day. The exact number depends on your body composition, age, sex, and how active you are. A sedentary 65 kg woman may need ~1,800 kcal, while an active 85 kg man may need ~2,800+ kcal. Use our calculator for your personalized number.

BMR is the number of calories your body burns while completely at rest — to maintain vital functions like breathing, blood circulation, cell production, and body temperature. It represents the absolute minimum calories your body needs to survive. Think of it as your engine idling.

TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor — representing all calories burned in 24 hours including exercise, walking, digestion, and daily tasks. It matters because eating below your TDEE causes weight loss, eating above it causes weight gain, and eating at TDEE maintains your current weight.

For safe and sustainable weight loss, aim for a 500 calorie daily deficit below your TDEE — losing approximately 0.5 kg (1 lb) per week. A 1,000 kcal/day deficit is the maximum recommended for most people (~1 kg/week). Avoid going below 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical supervision.

Yes. The Mifflin-St Jeor equation (1990) is widely considered the most accurate for estimating BMR in non-obese individuals, with a margin of error of ~10%. It outperforms older formulas like Harris-Benedict in clinical validation studies. The American Dietetic Association recommends it for dietary assessments.

Absolutely! Our calculator supports both metric (kg, cm) and imperial (lbs, ft/in) unit systems. Simply tap the toggle at the top of the form to switch. Your input fields will update automatically and all conversions are handled internally before calculation.

After computing your goal calories, we apply a standard macro split: 45% Carbohydrates (4 kcal/g), 30% Protein (4 kcal/g), and 25% Fat (9 kcal/g). This gives daily gram targets for each macronutrient, helping you plan balanced meals aligned with your calorie goal.