Calorie Calculator
Find your daily calorie needs based on age, weight, height and activity level.
Result
BMR (calories at rest)
1,618
Maintain weight
2,507
Mild weight loss
2,007
Mild weight gain
3,007
How it works
Your daily calorie needs start from your basal metabolic rate (BMR) — the energy your body burns at complete rest to breathe, pump blood and maintain temperature. This calculator uses the Mifflin-St Jeor equation, the formula most recommended by nutrition research for its accuracy. BMR is then multiplied by an activity factor to get your total daily energy expenditure (TDEE): the calories you actually burn in a normal day, including work, walking and training. Eating around your TDEE maintains your weight. To lose weight, eat below your TDEE; to gain muscle, eat slightly above it with adequate protein and strength training. A moderate deficit or surplus of 300-500 kcal per day is sustainable for most people — extreme cuts usually backfire through muscle loss and rebound.
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Frequently asked questions
How many calories should I eat per day?
Start from your maintenance calories shown above. Eat about 300–500 fewer to lose weight, or more to gain, and adjust based on your real results.
What is BMR?
Your Basal Metabolic Rate is the number of calories your body burns at complete rest just to keep vital functions running.
What is TDEE?
Total Daily Energy Expenditure is your BMR multiplied by an activity factor — the calories you burn in a typical day, including movement and exercise.
How do I create a calorie deficit to lose weight?
Eat 300-500 kcal below your TDEE, keep protein high and stay active. That pace loses roughly 0.3-0.5 kg per week without wrecking energy or muscle.
Should I eat back the calories burned during exercise?
Partly at most. Fitness trackers often overestimate burn, and your TDEE already includes an activity factor — adjust based on your real weekly weight trend instead.
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