Calorie Calculator
Estimate daily calorie needs based on your stats and goals.
Updated
How Are Calories Calculated?
This calculator uses the Mifflin-St Jeor equation, widely considered the most accurate formula for estimating Basal Metabolic Rate (BMR). BMR is then multiplied by an activity factor to estimate Total Daily Energy Expenditure (TDEE).
Female BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
TDEE = BMR × Activity Factor
To lose roughly 1 pound (0.45 kg) per week, aim for a 500-calorie daily deficit. To gain weight, add 500 calories above maintenance. These are general guidelines — individual needs vary.
Frequently Asked Questions
How many calories should I eat per day?
It depends on your size, age, sex, and activity — commonly around 2,000 for women and 2,500 for men. This calculator estimates your specific needs from those factors.
What is TDEE?
Total Daily Energy Expenditure: the calories you burn in a full day, combining your basal metabolic rate with activity. Eating at your TDEE maintains weight.
How large a calorie deficit do I need to lose weight?
A common rule of thumb is a 500-calorie daily deficit for about 1 lb (0.45 kg) of loss per week. It's an approximation — the real rate varies by person and slows over time.
Are all calories equal for weight management?
For weight alone, energy balance dominates. But food quality matters for satiety, muscle retention, and health — protein and fibre keep you fuller than refined carbs at the same calories.