Calorie Calculator

This Calorie Calculator estimates how many calories you should consume each day to lose weight, gain muscle, or maintain your current body weight. It uses your age, gender, height, weight, and activity level to calculate your Total Daily Energy Expenditure (TDEE).

How to Use the Calorie Calculator

Enter your personal data: gender, age, height, weight, and activity level. The calculator will display:

Basal Metabolic Rate (BMR)
Total Daily Energy Expenditure (TDEE)
Calories to maintain, lose, or gain weight

Calorie Estimation Formula

Step 1: BMR (Basal Metabolic Rate)

Men: BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age – 161

Step 2: TDEE = BMR × Activity Multiplier

Activity Level	Multiplier
Sedentary (little/no exercise)	1.2
Lightly Active (1–3 days/week)	1.375
Moderately Active (3–5 days/week)	1.55
Very Active (6–7 days/week)	1.725
Extra Active (athlete)	1.9

Calorie Goals Based on Fitness Objective

Weight Loss: TDEE – 500 calories/day (approx. 1 lb/week loss)
Weight Gain: TDEE + 500 calories/day (approx. 1 lb/week gain)
Maintenance: Stay at your TDEE

Why Use a Calorie Calculator?

Whether you're planning a diet, improving your fitness, or tracking macros, understanding your daily caloric needs is essential. Our calorie calculator gives a science-backed estimate to keep your progress aligned with your goals.

Frequently Asked Questions (FAQs)

How many calories do I need daily?

It depends on your BMR and activity level. This calculator estimates your exact daily needs based on your body and lifestyle.

How accurate is this calorie calculator?

It uses scientifically validated formulas, but actual calorie needs can vary due to metabolism, muscle mass, and genetics.

Can I use this for weight loss?

Yes. Subtract 500–1000 calories/day from your TDEE to safely lose 1–2 pounds per week.

Does it work for building muscle?

Yes. Add 250–500 calories/day to your maintenance to support muscle growth during strength training.

What is TDEE?

TDEE stands for Total Daily Energy Expenditure — the total calories you burn per day based on your lifestyle and exercise habits.

Total Calories