Calorie Calculator
Find your daily calorie needs based on your body stats and activity level. Get BMR, TDEE, and goal-specific targets instantly.
Enter Your Details
Daily Calorie Target (Maintenance)
— kcal/day
Based on your body stats and activity level
BMR
—
Calories at rest
TDEE
—
Total daily burn
Lose Weight
—
−500 kcal deficit
Gain Weight
—
+500 kcal surplus
Recommended Daily Macronutrients
| Macronutrient | Percentage | Grams/Day | Calories |
|---|
* Macros calculated for your goal-based calorie target. 1g protein/carb = 4 kcal, 1g fat = 9 kcal.
How to Use This Calculator
- 1Select your gender — Click Male or Female. Gender affects the BMR formula constants for accurate results.
- 2Enter your age, weight, and height — Type your age in years, weight in kg, and height in cm. All three fields are required.
- 3Choose your activity level — Pick the option that best reflects your typical weekly routine, from desk-bound to highly active.
- 4Select your goal — Whether you want to lose weight, maintain your current weight, or gain, pick the matching option.
- 5Click Calculate Calories — Your BMR, TDEE, and goal-based calorie target appear instantly with a macronutrient breakdown.
- 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
Mifflin-St Jeor Formula
Uses the most clinically validated BMR equation, preferred by dietitians over older Harris-Benedict estimates.
Goal-Based Targets
Get separate calorie targets for weight loss, maintenance, and weight gain — all calculated simultaneously.
Macro Breakdown
Automatically calculates recommended daily protein, carbohydrates, and fat in grams based on your target calories.
Instant Results
All calculations run in your browser in milliseconds — no loading, no waiting, no server round trip.
Privacy Safe
No data is stored or sent anywhere. Your age, weight, and height never leave your device.
Mobile Friendly
Works perfectly on any smartphone, tablet, or desktop. No app download needed.
Formula & How It Works
This calculator uses the Mifflin-St Jeor equation (1990), the most accurate standard for estimating Basal Metabolic Rate in adults.
BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
TDEE = BMR × Activity Factor
Sedentary: ×1.2 | Lightly Active: ×1.375 | Moderately Active: ×1.55
Very Active: ×1.725 | Extra Active: ×1.9
Lose Weight = TDEE − 500 kcal | Maintain = TDEE | Gain Weight = TDEE + 500 kcal
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
🇮🇳 Priya, 26, Mumbai — Weight Loss
Priya is 60 kg, 162 cm, moderately active (gym 4 days/week). Her BMR is approximately 1,383 kcal. TDEE = 1,383 × 1.55 = 2,144 kcal. Her weight-loss target: 1,644 kcal/day — comfortably above starvation level with room for a balanced Indian diet.
🇮🇳 Rohan, 34, Delhi — Muscle Gain
Rohan is 78 kg, 176 cm, very active (lifts 6 days/week). His BMR is approximately 1,830 kcal. TDEE = 1,830 × 1.725 = 3,157 kcal. His bulking target: 3,657 kcal/day — supporting progressive overload with sufficient protein intake.
🇺🇸 Emily, 42, Chicago — Maintenance
Emily is 68 kg, 165 cm, lightly active (walks daily, desk job). Her BMR is approximately 1,427 kcal. TDEE = 1,427 × 1.375 = 1,962 kcal/day — her maintenance target to keep weight stable without a deficit or surplus.
🇮🇳 Vikram, 55, Bengaluru — Sedentary Weight Loss
Vikram is 88 kg, 172 cm, sedentary (office work, no gym). BMR ≈ 1,828 kcal. TDEE = 1,828 × 1.2 = 2,194 kcal. Weight-loss target: 1,694 kcal/day. Switching from heavy dinners to a calorie-counted plan made a measurable difference within 8 weeks.
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.
Read our complete article on how calorie calculators work, what BMR and TDEE really mean, and how to use them in an Indian diet context.
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