Calorie Calculator

It depends on your age, sex, height, weight, and activity level. This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), then multiplies it by an activity factor to estimate your total daily calorie needs for weight maintenance.

It's a widely used formula for estimating Basal Metabolic Rate (BMR) — the calories your body burns at complete rest. For men: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5. For women: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161.

BMR (Basal Metabolic Rate) is the calories your body needs at complete rest. TDEE (Total Daily Energy Expenditure) is BMR multiplied by an activity factor, representing the calories you actually burn in a typical day including movement and exercise.

A commonly cited approach is a deficit of about 500 calories per day below maintenance (TDEE) for roughly 0.5 kg (about 1 lb) of weight loss per week, since 1 kg of body fat is roughly equivalent to 7,700 calories. This calculator shows both mild (-275 cal) and standard (-550 cal) deficit options.

The Mifflin-St Jeor equation is considered one of the more accurate BMR formulas for the general population, but individual metabolism varies based on factors like muscle mass, genetics, and health conditions that a simple formula can't fully capture.

Sedentary means little to no exercise; Light means light exercise 1-3 days/week; Moderate means moderate exercise 3-5 days/week; Active means hard exercise 6-7 days/week; Very Active means a physically demanding job plus hard daily exercise.

Yes. This calculator gives a general estimate for informational purposes. For personalized nutrition advice, especially if you have health conditions or specific fitness goals, consult a doctor or registered dietitian.