Calorie Calculator

Calculate your daily calorie needs for weight loss or gain.

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What is the Calorie Calculator?

The Calorie Calculator helps you estimate the number of calories you burn every day. It calculates your Basal Metabolic Rate (BMR) and your Total Daily Energy Expenditure (TDEE) based on your physical attributes and activity level. With this information, you can set precise targets for weight loss or weight gain.

Practical Examples & Reference Guide

Example 1: Planning for Weight Loss

A 30-year-old female weighing 70 kg, who is 165 cm tall and moderately active, wants to lose weight. Her BMR is around 1,440 calories, and her TDEE is about 2,230 calories. To lose 0.5 kg a week, she should consume approximately 1,730 calories daily.

Example 2: Bulking Up

A 25-year-old male weighing 75 kg, who is 180 cm tall and very active (working out 6 days a week), wants to gain muscle. His TDEE is around 3,250 calories. To gain weight at a healthy pace, he needs a surplus, pushing his recommended daily intake to around 3,750 calories.

In-Depth Technical Guide

Understanding the Formulas

Our calculator provides three distinct formulas to estimate your Basal Metabolic Rate (BMR):

1. Mifflin-St Jeor Equation (Default)

Currently considered the most accurate formula for the general population. It factors in weight, height, age, and gender to provide a highly reliable BMR estimate.

2. Revised Harris-Benedict Equation

The classic formula used for decades. It tends to slightly overestimate BMR in obese individuals but remains widely respected and utilized in clinical settings.

3. Katch-McArdle Formula

Unlike the others, this formula doesn't use age or gender. Instead, it relies on your Lean Body Mass (LBM) by subtracting your Body Fat Percentage. This makes it incredibly accurate for athletes and those with very high or very low body fat.

Activity Multipliers (TDEE)

Your BMR is the energy your body burns at rest. To find your Total Daily Energy Expenditure (TDEE), your BMR is multiplied by an activity factor:

  • Sedentary: Little to no exercise (BMR x 1.2)
  • Light: Exercise 1-3 times a week (BMR x 1.375)
  • Moderate: Exercise 4-5 times a week (BMR x 1.55)
  • Active: Daily exercise or intense exercise 3-4 times a week (BMR x 1.725)
  • Very Active: Intense exercise 6-7 times a week (BMR x 1.9)
  • Extra Active: Very intense exercise daily, or a highly physical job (BMR x 2.1)

Frequently Asked Questions

Which formula should I choose?
For most people, the Mifflin-St Jeor equation is the most accurate. If you know your body fat percentage and are very lean or very muscular, the Katch-McArdle formula will provide the most personalized result.
What is BMR versus TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns just to stay alive at complete rest. TDEE (Total Daily Energy Expenditure) is your BMR plus the calories you burn through daily movement and exercise.
How fast should I try to lose weight?
A healthy and sustainable rate of weight loss is generally 0.25 to 0.5 kg (0.5 to 1 lb) per week. Extreme calorie deficits can lead to muscle loss and nutritional deficiencies.