How to Use This Calculator

1. 1Select your gender — Click Male or Female. Gender affects the BMR formula constants for accurate results.
2. 2Enter your age, weight, and height — Type your age in years, weight in kg, and height in cm. All three fields are required.
3. 3Choose your activity level — Pick the option that best reflects your typical weekly routine, from desk-bound to highly active.
4. 4Select your goal — Whether you want to lose weight, maintain your current weight, or gain, pick the matching option.
5. 5Click Calculate Calories — Your BMR, TDEE, and goal-based calorie target appear instantly with a macronutrient breakdown.
6. 6Use the results — Set your daily calorie goal in your diet plan or fitness app. Recalculate every 4–6 weeks as your body changes.

Key Features

Formula & How It Works

This calculator uses the Mifflin-St Jeor equation (1990), the most accurate standard for estimating Basal Metabolic Rate in adults.

A 500 kcal daily deficit or surplus is a widely recommended standard that results in approximately 0.4–0.5 kg change per week — sustainable and evidence-based.

Practical Examples

What Is a Calorie Calculator?

A calorie calculator estimates how many calories your body needs each day to function and meet your fitness goals. It combines your personal metrics — age, sex, weight, height — with your activity level to compute two key numbers: BMR (what you burn at rest) and TDEE (what you burn in a full day).

Knowing your TDEE is the starting point for any structured diet plan. Whether you want to reduce body fat, add muscle mass, or simply maintain your current weight, every approach starts with understanding your energy balance. Eating less than TDEE creates a deficit; eating more creates a surplus.

Nutritionists and fitness coaches worldwide use TDEE-based calorie planning because it is grounded in measurable physiology, not guesswork. This tool uses the Mifflin-St Jeor equation — the same formula used in clinical dietetics.

Frequently Asked Questions