Calorie Calculator
Calculate your daily calorie needs for weight loss, maintenance, or muscle gain.
Find Your Daily Calorie Needs
Use the Mifflin-St Jeor equation to calculate your BMR and TDEE accurately
Understanding Calories and Metabolism
What is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic life functions at rest - breathing, circulation, cell production, and nutrient processing. It represents about 60-75% of your total daily energy expenditure.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn per day, including BMR plus physical activity and digestion. This is the number you should focus on for weight management goals.
Calorie Deficit for Weight Loss
- Mild: 250 cal/day = ~0.25kg/week loss
- Moderate: 500 cal/day = ~0.5kg/week loss
- Aggressive: 750 cal/day = ~0.75kg/week loss
- Never go below 1,200 (women) or 1,500 (men) without medical supervision
Calorie Surplus for Muscle Gain
- Lean bulk: 250-300 cal/day surplus
- Standard bulk: 500 cal/day surplus
- Combine with resistance training
- Aim for 0.25-0.5kg weight gain per week
Activity Level Multipliers
- Sedentary (1.2): Office job, no exercise
- Light (1.375): Walking, light activity 1-3x/week
- Moderate (1.55): Exercise 3-5x/week
- Very Active (1.725): Hard exercise 6-7x/week
- Extra Active (1.9): Athletes, physical labor jobs
Tips for Accuracy
- Be honest about your activity level
- Track your food intake for better awareness
- Adjust based on actual weight changes
- Recalculate every 5-10kg of weight change
- Consider body composition, not just weight