Calorie Calculator
Calculate your daily calorie needs based on age, gender, height, weight, and activity level. See personalized targets for weight loss, maintenance, or gain.
How Your Calories Are Calculated
This calculator uses the Mifflin-St Jeor equation — one of the most accurate formulas for estimating Basal Metabolic Rate (BMR). Your BMR is then multiplied by an activity factor to get your Total Daily Energy Expenditure (TDEE). Finally, your goal adjustment is applied.
BMR — Basal Metabolic Rate
The calories your body needs at complete rest to maintain vital functions. Mifflin-St Jeor uses weight, height, age, and gender for the most accurate estimate.
TDEE — Total Daily Energy Expenditure
Your BMR multiplied by an activity factor that accounts for exercise and daily movement. This is your true maintenance calorie level.
Goal Adjustment
For weight loss, subtract 20%. For weight gain, add 15%. These are standard starting points — adjust based on your actual progress.
Understanding BMI and Healthy Weight
Body Mass Index (BMI) is a simple measure based on height and weight. While it doesn't account for muscle mass, it's a useful general reference for healthy weight ranges.
Underweight
BMI below 18.5. You may need to increase calorie intake. Consult a healthcare provider for personalized advice.
Normal Weight
BMI 18.5 – 24.9. This is the healthy range associated with lowest risk of weight-related health issues.
Overweight / Obese
BMI 25+ indicates excess weight. Even modest weight loss (5-10%) can significantly improve health outcomes.