About the Calorie Calculator
A calorie calculator estimates how many calories you burn per day. It first finds your BMR (the calories your body uses at rest) from your age, sex, height and weight, then multiplies by an activity factor to get your maintenance calories (TDEE). It also suggests calorie targets for losing or gaining weight.
How Calorie Calculator works
It uses the Mifflin-St Jeor equation:
BMR = 10 × kg + 6.25 × cm − 5 × age + s (s = +5 for men, −161 for women).
Maintenance = BMR × activity factor (1.2 sedentary to 1.9 extra active). A deficit of ~500 kcal/day ≈ 0.5 kg of weight loss per week.
Example: 30-year-old man, 175 cm, 70 kg, moderately active → BMR ≈ 1,649, maintenance ≈ 2,556 kcal/day.
Common uses
- Find your daily maintenance calories (TDEE)
- Set a calorie target to lose or gain weight
- Understand your resting metabolism (BMR)
- Plan meals and macros around a calorie goal
Frequently asked questions
What is the difference between BMR and TDEE?
BMR is the calories you burn at complete rest. TDEE (maintenance) is BMR multiplied by your activity level — what you actually burn in a day.
How many calories to lose weight?
A deficit of about 500 kcal/day from maintenance gives roughly 0.5 kg (1 lb) of loss per week. Avoid going below ~1,200–1,500 kcal without medical advice.
Is this accurate?
It is a well-validated estimate. Real needs vary with body composition, genetics and health — use it as a starting point.