Daily Calorie Needs Calculator
Calculate your daily calorie needs based on age, gender, weight, height and activity level. Get personalized recommendations for your goals.
Calculate Calorie Needs
Enter your data to calculate daily calorie requirements
What is BMR & TDEE?
BMR (Basal Metabolic Rate) represents the number of calories your body burns at rest to maintain vital functions like breathing, circulation, and cellular production. It accounts for 60-75% of your total daily calorie expenditure.
TDEE (Total Daily Energy Expenditure) is your BMR multiplied by your activity factor - representing the total calories burned in a day including exercise and daily activities.
Tips for Best Results
- Healthy weight loss: 0.5-1 kg per week
- Calorie deficit: 500-750 calories per day
- Weight gain: 300-500 extra calories daily
- Monitor progress weekly
- Adjust calories based on results
- Stay hydrated and prioritize protein
Complete Calorie Calculator Guide
How to Use Our Calorie Calculator
Our advanced calorie calculator uses the Mifflin-St Jeor equation, the most accurate formula for calculating BMR. Simply enter your age, gender, height, weight, and activity level to get personalized calorie recommendations.
- Scientifically-backed Mifflin-St Jeor formula
- Activity level-adjusted calculations
- Goal-specific calorie recommendations
- Macronutrient breakdown (proteins, carbs, fats)
- Instant results with detailed explanations
Calorie Calculator for Weight Management
Whether you want to lose weight, maintain your current weight, or gain muscle mass, our calculator provides the precise calorie targets you need to reach your goals safely and effectively.
- Weight loss: Safe 1-2 pounds per week
- Maintenance: Balanced energy intake
- Muscle gain: Controlled calorie surplus
- Body recomposition: Precise macro ratios
- Customizable for any fitness goal
Understanding Your Metabolism
Your metabolism is influenced by factors like age, gender, body composition, and genetics. Our calculator accounts for these variables to provide accurate, personalized results.
- Age-adjusted metabolic calculations
- Gender-specific BMR differences
- Activity level impact on calorie needs
- Muscle mass and metabolic rate correlation
- Hormonal influences on metabolism