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Calculate your daily calorie needs based on age, gender, weight, height, and activity level. Get personalized BMR, TDEE, and calorie goals for weight loss, maintenance, or muscle gain.
Essential for muscle repair and growth. Aim for 1.6-2.2g per kg of body weight.
Primary energy source. Adjust based on activity level and goals.
Important for hormone production and nutrient absorption.
Calories are units of energy that your body uses to perform all functions, from breathing and thinking to exercising and digesting food. The calories you consume from food and drinks provide the energy your body needs to survive and thrive.
We use the Mifflin-St Jeor equation, the most accurate BMR formula. 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.
TDEE is calculated by multiplying your BMR by an activity factor: Sedentary (1.2), Light (1.375), Moderate (1.55), Active (1.725), or Very Active (1.9). This accounts for calories burned through daily activities and exercise.
To lose 0.5kg per week, create a 500-calorie daily deficit. To gain 0.5kg per week, add 500 calories daily. One kilogram of body weight equals approximately 7,700 calories. Adjust gradually and monitor progress.
Our calorie calculator uses the Mifflin-St Jeor equation, validated by peer-reviewed research and recommended by nutrition professionals. Enter your age, gender, weight, height, activity level, and goal to receive evidence-based calorie recommendations including BMR, TDEE, target calories, and macronutrient distribution. Results are based on established nutritional science and should be used as a starting point for your health journey.
Multiple factors influence your daily calorie requirements: age (metabolism slows with age), gender (men typically need more calories), body composition (muscle burns more than fat), activity level (more active = more calories needed), genetics, hormones, and environmental factors like temperature.
Medical Disclaimer: This calculator provides general nutritional information based on established formulas. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider or registered dietitian before making significant changes to your diet or exercise routine, especially if you have underlying health conditions.
Your daily calorie needs depend on age, gender, weight, height, and activity level. Use our calculator to get personalized recommendations. On average, adult men need 2,000-3,000 calories/day, while women need 1,600-2,400 calories/day.
TDEE is the total number of calories you burn in a day, including BMR plus calories burned through physical activity, exercise, and food digestion (thermic effect of food). It's your maintenance calorie level.
To lose weight safely, create a calorie deficit of 500-750 calories per day below your TDEE. This typically results in 0.5-1 kg (1-2 lbs) weight loss per week. Never go below 1,200 calories/day for women or 1,500 calories/day for men without medical supervision.
To gain weight healthily, consume 300-500 calories above your TDEE daily. This results in approximately 0.25-0.5 kg (0.5-1 lb) gain per week. Combine with strength training to ensure muscle gain rather than just fat accumulation.
Sedentary: Little/no exercise; Light: Exercise 1-3 days/week; Moderate: Exercise 3-5 days/week; Active: Exercise 6-7 days/week; Very Active: Intense daily exercise or physical job. Be honest for accurate results.
Our calculator uses the scientifically-validated Mifflin-St Jeor equation, which is considered one of the most accurate BMR formulas. However, individual metabolism varies by 10-15% due to genetics, hormones, and body composition. Use results as a starting point and adjust based on your actual progress over 2-4 weeks.
Tracking calories can be helpful for weight management, but it's not necessary for everyone. Focus on portion control, whole foods, and listening to hunger cues. Calorie counting is most useful when starting a new diet or troubleshooting plateaus.
No, you can vary daily intake as long as your weekly average meets your goal. Some people prefer calorie cycling (higher on workout days, lower on rest days). What matters most is consistency over time.
Metabolism naturally slows with age due to muscle loss and hormonal changes. BMR decreases by about 1-2% per decade after age 30. This is why older adults typically need fewer calories than younger people of the same size.
Men typically have more muscle mass and less body fat than women, leading to higher BMR. Muscle tissue burns more calories at rest than fat tissue. Men also tend to be larger in size, requiring more energy for basic functions.
Yes! Focus on whole foods, portion control, mindful eating, and regular exercise. Many people successfully lose weight through intuitive eating and lifestyle changes without strict calorie counting. However, tracking can help if progress stalls.
For more information about calories, nutrition, and healthy eating, visit these authoritative sources: