Calorie Calculator

How this calorie calculator works

Daily calorie needs depend on body size, age, sex, and how active you are. This calculator estimates resting metabolic rate (BMR) with the Mifflin–St Jeor equation, then multiplies by an activity factor to approximate total daily energy expenditure (TDEE) — a rough target for maintaining weight under steady conditions.

Mifflin–St Jeor

For men: BMR ≈ 10×weight(kg) + 6.25×height(cm) − 5×age + 5. For women: BMR ≈ 10×weight(kg) + 6.25×height(cm) − 5×age − 161. Activity multipliers (sedentary through very active) scale BMR up to estimate calories burned in a typical week.

Worked example

A 30-year-old woman, 165 cm, 65 kg, moderately active might see BMR near 1,400 kcal and TDEE near 2,100 kcal. Those are starting points for meal planning, not prescriptions. People who lift heavy, work night shifts, or have medical conditions may need individualized targets.

How to use it

1. Enter sex, age, height, and weight.
2. Pick the activity level that best matches a normal week (be honest — most people overestimate).
3. Note BMR (calories at rest) and TDEE (estimated daily total).
4. For weight change goals, discuss a modest surplus or deficit with a qualified professional rather than extreme cuts.

Frequently asked questions

Should I eat exactly my TDEE?

TDEE is an estimate of maintenance. Weight goals usually use a modest surplus or deficit under professional guidance — not crash cuts based on a web form.

Why do other calorie apps disagree?

Different equations (Harris–Benedict, Katch–McArdle, etc.) and activity multipliers produce different numbers. Consistency in tracking matters more than chasing one “perfect” total.

Limitations

Equations are population averages. Hormones, illness, and adaptive metabolism shift needs. Not medical or nutrition advice.

Not a substitute for professional medical or nutrition advice.