Daily Calorie Calculator
Calculate your daily calorie needs for weight loss, maintenance, or gain. Determine your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) based on your age, gender, weight, height, and activity level.
Step 1: Personal Information
Calorie Calculation Formula
BMR (Men) = 10 × weight(kg) + 6.25 × height(cm) – 5 × age(y) + 5
BMR (Women) = 10 × weight(kg) + 6.25 × height(cm) – 5 × age(y) – 161
TDEE = BMR × Activity Multiplier
Step 2: Activity & Goals
Calorie Adjustment Guide
Weight Loss (mild): -250 kcal/day
Weight Loss (aggressive): -500 kcal/day
Weight Gain (mild): +250 kcal/day
Weight Gain (aggressive): +500 kcal/day
Maintain Weight: No adjustment
Daily Calorie Needs Results
Your Daily Calorie Target
Activity Level Comparison
| Activity Level | Multiplier | Daily Calories | Description |
|---|
Calorie Calculation Formula
Mifflin-St Jeor Equation (Most Accurate)
For Men:
BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age(y) + 5
For Women:
BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age(y) – 161
TDEE (Total Daily Energy Expenditure):
TDEE = BMR × Activity Multiplier
Activity Multipliers:
• Sedentary: × 1.2
• Lightly Active: × 1.375
• Moderately Active: × 1.55
• Very Active: × 1.725
• Extremely Active: × 1.9
Example Calculation
Example: 30-year-old Male (70kg, 175cm)
BMR Calculation:
10 × 70 + 6.25 × 175 – 5 × 30 + 5 =
700 + 1093.75 – 150 + 5 =
1,648.75 kcal
TDEE (Moderately Active):
1,648.75 × 1.55 = 2,555.6 kcal
Weight Loss (mild):
2,555.6 – 250 = 2,305.6 kcal/day
Need Personalized Nutrition Advice?
Connect with our certified nutritionists and dietitians for personalized meal plans, calorie tracking, and professional guidance for your health and fitness goals.
Get Professional Advice