Calorie Calculator

How to Use the Calorie Calculator

• Enter your age, gender, height, weight, and activity level.
• Select whether your goal is to maintain weight, lose weight, or gain weight.
• Click calculate to see your estimated BMR, TDEE, and daily calorie target.
• Review the sample macro breakdown and use the result as a starting estimate, not a medical diagnosis.

What Is Calorie Intake?

Calorie intake is the total energy you consume from food and drinks in a day. Your body uses this energy to support basic functions like breathing and circulation, along with movement, exercise, digestion, and recovery.

BMR and TDEE explained

BMR, or Basal Metabolic Rate, estimates how many calories your body needs at rest. TDEE, or Total Daily Energy Expenditure, adds your activity level to show a fuller picture of daily energy needs. This tool uses the Mifflin-St Jeor equation to estimate BMR, then multiplies it by activity level to estimate TDEE.

How many calories per day?

There is no single perfect number for everyone. Age, size, sex, activity level, and goals all affect calorie needs. Daily targets are best treated as informed starting points that can be adjusted based on real progress and consistency.

Weight loss vs maintenance calories

Maintenance calories aim to keep your body weight roughly stable. Weight loss targets are typically set below maintenance, while weight gain targets are set above it. A moderate change is often easier to sustain than an aggressive one.

Activity levels explained

Activity multipliers estimate how much movement you do across the day. Sedentary fits mostly sitting, lightly active includes some walking or training, moderately active fits regular exercise, and very active or extra active fits hard training or physically demanding routines.

Frequently Asked Questions

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