Calorie Calculator

Calculate your daily calorie needs based on your goals

Gender
🎂
Age
years
⚖️
Weight
kg
📏
Height
cm
Activity Level
Daily Calories to Maintain Weight
2,320

Eat 2,320 calories daily to maintain your current weight.

📉
1,820
Weight Loss
-500 cal/day = ~0.5 kg/week
📈
2,820
Weight Gain
+500 cal/day = ~0.5 kg/week

HOW IT WORKS

This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), then multiplies by your activity level to get Total Daily Energy Expenditure (TDEE). This is the most accurate formula for most adults.

UNDERSTANDING YOUR RESULTS

Maintenance: Calories needed to stay at your current weight.

Weight Loss: A 500 calorie deficit leads to approximately 0.5 kg (1 lb) loss per week.

Weight Gain: A 500 calorie surplus leads to approximately 0.5 kg (1 lb) gain per week.

Safe rate: Most experts recommend losing no more than 0.5-1 kg per week for sustainable results.

ACTIVITY LEVEL GUIDE

Sedentary: Desk job with little physical activity

Light: Light exercise or sports 1-3 days per week

Moderate: Moderate exercise or sports 3-5 days per week

Active: Hard exercise or sports 6-7 days per week

DISCLAIMER

This calculator provides estimates for informational purposes only. Individual calorie needs vary based on metabolism, body composition, health conditions, and other factors. Consult a healthcare provider or registered dietitian for personalized nutrition advice.