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Advanced Calorie Calculator

Calculate Your Daily Calorie Needs

Get accurate BMR and TDEE calculations using the latest Mifflin-St Jeor equation. Discover your personalized calorie recommendations for optimal health and fitness goals.

Your Information

Gender

Male Female

Age (years)

Height

cm ft/in

Weight

kg lbs

Activity Level Select your activity level Sedentary (little to no exercise) Lightly Active (light exercise 1-3 days/week) Moderately Active (moderate exercise 3-5 days/week) Very Active (hard exercise 6-7 days/week) Athlete (very hard exercise, physical job)

Calculate Calories

Your Results

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Frequently Asked Questions

What is BMR (Basal Metabolic Rate)?

BMR is the number of calories your body needs to maintain basic physiological functions at rest, such as breathing, circulation, and cellular metabolism. It represents about 60-75% of your total daily energy expenditure.

What is TDEE (Total Daily Energy Expenditure)?

TDEE is your total calorie needs per day, including your BMR plus calories burned through physical activity, exercise, and the thermic effect of food. This is your maintenance calorie level.

How accurate is this calculator?

This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating BMR in healthy individuals. However, results are estimates and individual metabolism can vary by ±10-15% due to genetics, muscle mass, and other factors.

Scientific References

• Mifflin, M. D., et al. (1990). A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition.

• Frankenfield, D., et al. (2024). Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults. Journal of the American Dietetic Association.

• World Health Organization (2024). Energy and protein requirements: Report of a Joint FAO/WHO/UNU Expert Consultation.

• American College of Sports Medicine (2024). ACSM’s Guidelines for Exercise Testing and Prescription, 11th Edition.

Welcome to our Calories Calculator, a simple and accurate way to find out how many calories your body needs each day. Whether your goal is weight loss, muscle gain, or maintaining your current weight, knowing your daily calorie intake is the first step toward success. Our calculator uses the BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure) formulas to give you personalized results in seconds.

How the Calories Calculator Works

The Calories Calculator estimates your daily energy needs based on four main factors:

1. Age – Younger people generally burn more calories.
2. Gender – Men usually have higher calorie requirements than women.
3. Weight & Height – Body size plays a big role in calorie needs.
4. Activity Level – The more active you are, the more energy your body requires.

By combining your BMR (the calories your body burns at rest) with your activity level, our calculator shows your TDEE, which is the total number of calories you burn in a day.

👉 Learn more about Basal Metabolic Rate (BMR) (DoFollow external link to Healthline).

Why Use a Calories Calculator?

Many people guess how many calories they should eat, but this often leads to frustration. A calories calculator removes the guesswork by giving you science-backed numbers.

• For weight loss → Eat fewer calories than your TDEE (calorie deficit).
• For muscle gain → Eat more calories than your TDEE (calorie surplus).
• For maintenance → Match your calorie intake to your TDEE.

👉 If your goal is fat loss, check out our Weight Loss Tips Guide (internal link).

Using a daily calorie needs calculator helps you stay consistent and track progress with confidence.

Calories for Weight Loss vs. Muscle Gain

If your goal is weight loss, the calculator will show you how many calories to cut safely without harming your health. A common recommendation is a deficit of 500 calories per day, which equals about 0.5 kg (1 lb) of weight loss per week.

If you want to build muscle, the calculator will guide you to add a small surplus of 250–500 calories daily. This provides enough energy for workouts and muscle recovery without excessive fat gain.

👉 Learn more from the official U.S. National Institutes of Health (DoFollow external link).

Example: Using the Calories Calculator

• A 25-year-old male, 75 kg, 175 cm tall, moderately active
  
  • TDEE: ~2,500 calories/day
  • To lose weight: Eat around 2,000 calories/day
  • To gain muscle: Eat around 2,800 calories/day
• A 30-year-old female, 65 kg, 165 cm tall, lightly active
  
  • TDEE: ~1,900 calories/day
  • To lose weight: Eat around 1,400 calories/day
  • To gain muscle: Eat around 2,200 calories/day

👉 Want to plan your diet? Use our Macro Calculator (internal link).

Frequently Asked Questions About the Calories Calculator

Is the Calories Calculator accurate?

Yes, it uses proven formulas like Mifflin-St Jeor to estimate calorie needs. Still, actual results may vary based on genetics, metabolism, and lifestyle.

What is the difference between BMR and TDEE?

• BMR is the calories your body burns at rest.
• TDEE is BMR plus the calories you burn through daily activity and exercise.

👉 Read a detailed breakdown from the American Heart Association (DoFollow external link).

Can I use the Calories Calculator for weight loss and bulking?

Absolutely! Just adjust your calorie intake based on whether your goal is fat loss or muscle gain.

Start Using the Calories Calculator Today

Your health and fitness journey starts with knowing your numbers. Use the Calories Calculator above to discover exactly how many calories your body needs each day. Once you know your daily calorie requirements, you can create a diet plan that works for you—whether it’s for weight loss, muscle gain, or maintenance.

👉 Also read our guide on Meal Prep for Beginners (internal link).

Take control of your nutrition, track your progress, and move one step closer to your goals with our free Calories Calculator.