Calorie Calculator
Calculate your daily calorie needs (TDEE) for weight loss, maintenance, or weight gain
Calculate Your Daily Calorie Needs
Your Calorie Results
Weight Loss
Maintenance
Weight Gain
⚠️ Important Safety Guidelines
• Never go below 1200 calories/day (women) or 1500 calories/day (men)
• Don't cut more than 1000 calories/day from your maintenance level
• Consult a healthcare provider before starting any significant diet changes
• This calculator provides estimates - individual needs may vary
Example Calculation
30-year-old Active Male
Profile: 30 years old, 80 kg (176 lbs), 180 cm (5'11"), very active
BMR Calculation: 10 × 80 + 6.25 × 180 - 5 × 30 + 5 = 1,880 kcal/day
TDEE: 1,880 × 1.725 (very active) = 3,243 kcal/day
25-year-old Sedentary Female
Profile: 25 years old, 60 kg (132 lbs), 165 cm (5'5"), sedentary
BMR Calculation: 10 × 60 + 6.25 × 165 - 5 × 25 - 161 = 1,339 kcal/day
TDEE: 1,339 × 1.2 (sedentary) = 1,607 kcal/day
Activity Level Guide
Sedentary (1.2x)
Desk job, little to no exercise
Lightly Active (1.375x)
Light exercise 1-3 days/week
Moderately Active (1.55x)
Moderate exercise 3-5 days/week
Very Active (1.725x)
Hard exercise 6-7 days/week
Extremely Active (1.9x)
Very hard exercise, physical job
Calorie Tips
1 pound of fat = ~3,500 calories
Safe weight loss: 0.5-2 lbs per week
Focus on nutrient-dense foods
Track your progress regularly
Stay hydrated and get enough sleep
Understanding Calories and Energy Balance
What Are Calories?
Calories are units of energy that measure how much energy food provides to your body. Your body uses calories for all functions - from basic cellular processes to physical activity.
BMR vs TDEE
- •BMR: Calories needed for basic bodily functions at rest
- •TDEE: Total calories burned including physical activity
- •Maintenance: Calories needed to maintain current weight
Mifflin-St Jeor Equation
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161
Weight Management
- •Weight Loss: Eat fewer calories than TDEE
- •Weight Gain: Eat more calories than TDEE
- •Maintenance: Eat calories equal to TDEE
⚕️ Medical Disclaimer
This calculator provides estimates based on established formulas and should not replace professional medical advice. Individual calorie needs can vary significantly due to factors including:
- • Medical conditions and medications
- • Metabolism variations and genetics
- • Body composition (muscle vs. fat ratio)
- • Hormonal factors and stress levels
Always consult with a healthcare provider or registered dietitian before making significant dietary changes, especially if you have health conditions, are pregnant, breastfeeding, or under 18 years old.