What is Calorie?
A Calorie Calculator estimates how many calories you need per day to maintain, lose, or gain weight. It uses the Mifflin-St Jeor equation (considered the most accurate) to calculate your BMR, then multiplies by an activity factor to get your TDEE (Total Daily Energy Expenditure).
To lose weight, eat 500 calories below your TDEE (this creates ~0.5 kg/week weight loss). To gain weight, eat 500 calories above your TDEE.
Formula
BMR (Male) = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 5 + 10 BMR (Female) = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
TDEE = BMR × Activity Multiplier
Activity Levels: 1 = Sedentary (desk job): ×1.2 2 = Light activity (1-3 days/week): ×1.375 3 = Moderate (3-5 days/week): ×1.55 4 = Very active (6-7 days/week): ×1.725 5 = Extremely active (athlete): ×1.9
How to use this Calorie Calculator?
1. Enter your weight in kg. 2. Enter your height in cm. 3. Enter your age. 4. Select activity level (1=sedentary to 5=very active). 5. See your maintenance, weight loss, and weight gain calorie targets.