Calorie Calculator

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Calorie Calculator

What is "Daily Calories"?

Daily calorie targets should be based on maintenance first, then adjusted for fat loss or muscle gain.

Example: A calorie target fails more often from being unrealistic than from being mathematically off by a small amount.

Gender

Male Female

Age

Height (cm)

Weight (kg)

Activity Level

Basal Metabolic Rate (BMR)

1,649 kcal

Calories burned at complete rest

Total Daily Energy Expenditure (TDEE)

2,556 kcal

Total daily calories burned

Recommended Calories by Goal

Goal	Daily Calories
Maintain Weight	2,556 kcal
Mild Weight Loss (-0.25kg/week)	2,306 kcal
Weight Loss (-0.5kg/week)	2,056 kcal
Mild Weight Gain (+0.25kg/week)	2,806 kcal
Weight Gain (+0.5kg/week)	3,056 kcal

🍎

Daily Calorie Result

2,556 kcal

BMR 1,649 kcal, based on activity level

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What is the Mifflin-St Jeor Equation?

The Mifflin-St Jeor equation, developed in 1990, is currently considered the most accurate formula for calculating Basal Metabolic Rate (BMR). It is recommended by the American Dietetic Association.

The Formula

👨 Male: BMR = 10×weight(kg) + 6.25×height(cm) - 5×age + 5

👩 Female: BMR = 10×weight(kg) + 6.25×height(cm) - 5×age - 161

What is TDEE?

TDEE (Total Daily Energy Expenditure) is the total number of calories you burn each day. It's calculated by multiplying your BMR by an activity factor.

Activity Multipliers

Activity Level	Multiplier	Description
Sedentary (little or no exercise)	1.2	Desk job, no exercise
Light (exercise 1-3 days/week)	1.375	Light exercise 1-3 days/week
Moderate (exercise 3-5 days/week)	1.55	Moderate exercise 3-5 days/week
Active (exercise 6-7 days/week)	1.725	Hard exercise 6-7 days/week
Very Active (hard exercise daily or physical job)	1.9	Very hard exercise or physical job

Healthy Eating Tips

✓Avoid extreme calorie restriction (maintain at least 80% of TDEE)
✓Get enough protein (1.6-2.2g per kg of body weight)
✓Stay hydrated (at least 2L of water daily)
✓Eat fiber-rich foods

Last updated: 2026-04

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Who Should Use This Tool?

Best-fit users and situations for this calculator.

🎯

Best-fit users

Useful when you want numbers around TDEE, deficit, and maintenance calories.

DecisionFit

📊

Comparison-first users

Helpful when you need to compare your current setup against a realistic alternative.

CompareChoice

💸

Cash-flow aware users

Good when sustainability matters more than the headline number.

Cash FlowReality

🧭

People who need a baseline

Start here when you want a numeric baseline before taking action.

BaselinePlanning

Example Calculations

Concrete numbers help you judge fit and timing.

Scenario 1

Run a realistic baseline first

Result

See the first decision threshold quickly

A rough baseline is better than guessing.

Scenario 2

Change one major variable

Result

Watch how decision quality changes

Structure often matters more than the headline number.

Scenario 3

Use a more conservative assumption

Result

Stress-test the plan before committing

Conservative assumptions usually create better real-world plans.

Similar Situation Comparison

X vs Y, affordability, and timing choices at a glance.

Open Compare Tool

X vs Y

Best for

When two choices look similar on the surface

Watch for

The hidden structure often matters more than the headline number.

Decision rule

Cash flow and sustainability usually matter more than optics.

How much is really affordable?

Best for

When approved amount and healthy amount are not the same

Watch for

Maximum eligibility is rarely the same as safe capacity.

Decision rule

Set the monthly burden you can carry first, then build around it.

When is this favorable?

Best for

When timing or conditions change the answer

Watch for

Delay can become more expensive than expected.

Decision rule

Prepared structure and consistency usually beat perfect timing.

💡

Expert Tip

Long-term diet success usually comes from starting with a modest deficit, not the lowest number you can tolerate. When progress stalls, adjust activity and tracking accuracy before slashing calories again.

— Weight-management best practice

Frequently Asked Questions

What should I look at first in this calculator?

Start with the assumption that changes the result most. This tool is most useful for setting a decision baseline, not pretending the first number is perfect.

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the minimum calories your body burns at rest. TDEE (Total Daily Energy Expenditure) is your total daily calorie burn including BMR plus daily activities and exercise.

💡 TDEE is the better basis for setting diet goals!

What is the Mifflin-St Jeor equation?

The Mifflin-St Jeor equation, developed in 1990, is currently considered the most accurate formula for calculating BMR. It is recommended by the American Dietetic Association.

💡 This calculator uses the Mifflin-St Jeor equation!

How much should I cut calories for weight loss?

Generally, reducing 300-500kcal from your TDEE allows 0.3-0.5kg loss per week. Going below 1,200kcal (women) or 1,500kcal (men) risks nutritional deficiency.

💡 Extreme calorie restriction is the main cause of yo-yo dieting!

Can I eat more if I exercise?

For weight loss, eating back only 50-70% of exercise calories is effective. If you burned 400kcal exercising, add only 200-280kcal. Overestimating exercise calories is a common mistake.

Does BMR decrease with age?

Yes, BMR decreases as muscle mass declines with age — about 3-5% per decade after 30. Resistance training helps maintain muscle mass and slow BMR decline.

📌 Key Takeaways

📌Calorie goals should usually be based on TDEE, not BMR
⚖️A 300-500 calorie deficit is often easier to sustain than a crash diet
🏃If activity changes, old calorie targets can become inaccurate fast
🥗Calories work better when paired with protein and sustainable meal structure

📊 The Science Behind Calorie Calculation

What is BMR (Basal Metabolic Rate)?

Basal Metabolic Rate (BMR) is the minimum number of calories your body needs at complete rest for basic life functions like breathing, temperature regulation, and cell activity. Simply put, it's the energy you burn in 24 hours while doing nothing. This calculator uses the Mifflin-St Jeor equation, currently recognized as the most accurate BMR calculation method.

What is TDEE (Total Daily Energy Expenditure)?

TDEE is your total daily calorie expenditure, combining BMR with daily activities and exercise. It's calculated by multiplying BMR by an activity factor based on your lifestyle. Knowing your TDEE helps you set accurate calorie goals for weight loss (eat less than TDEE), maintenance (eat TDEE), or weight gain (eat more than TDEE).

💡 Activity Factor Guide

• Sedentary (1.2): Office work, little exercise
• Light (1.375): Light exercise 1-3 days/week
• Moderate (1.55): Moderate exercise 3-5 days/week
• Active (1.725): Hard exercise 6-7 days/week
• Very Active (1.9): Physical job or training twice daily

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📚 Local Method & Assumption Guide

Formula Logic

Core formulas use public finance, loan, ratio, and unit conversion standards.

Source Scope

References follow publicly available standards and country-level common practices.

Assumptions

Taxes, fees, rates, and limits vary by region and institution.

Result Interpretation

Use this result as a baseline scenario. For decisions, compare with your lender quote and local tax treatment.

Locale Preset

Currency: USD

Units: imperial

Tax logic: US payroll estimate

Regulatory Note

This tool uses regional presets for estimation. Contract terms and legal limits may differ by lender, bank, or local law.

Recommended Next Actions

Compare at least 2-3 local providers before final submission.
Re-check fees, tax treatment, and prepayment clauses in writing.
Run a stress scenario with +1-2% interest and lower income.

Before a real financial decision, confirm with local institution rules.

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