Calorie Calculator

Your Daily Calorie Targets

Maintain Weight 0
Mild Weight Loss (0.25 kg/week) 0
Weight Loss (0.5 kg/week) 0
Mild Weight Gain (0.25 kg/week) 0
Weight Gain (0.5 kg/week) 0

How this Calorie Calculator Works

This calculator estimates the number of calories you need to eat daily to maintain, lose, or gain weight. It uses the Mifflin-St Jeor Equation, which is considered one of the most accurate methods for estimating Basal Metabolic Rate (BMR).

Step 1: Calculating BMR

First, we calculate your BMR—the energy your body needs just to function at rest.

Men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5

Women: (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161

Step 2: Activity Multiplier

We multiply your BMR by an activity factor to find your Total Daily Energy Expenditure (TDEE):

  • Sedentary (x 1.2): Little or no exercise, desk job.
  • Lightly Active (x 1.375): Light exercise or sports 1-3 days a week.
  • Moderately Active (x 1.55): Moderate exercise or sports 3-5 days a week.
  • Very Active (x 1.725): Hard exercise or sports 6-7 days a week.
  • Super Active (x 1.9): Very hard exercise, physical job, or training twice a day.

Weight Loss & Gain Logic

Once your maintenance calories (TDEE) are established, the calculator applies standard deficits and surpluses:

  • Mild Weight Loss: Subtracts 250 calories/day (approx. 0.25 kg or 0.5 lb loss per week).
  • Weight Loss: Subtracts 500 calories/day (approx. 0.5 kg or 1 lb loss per week).
  • Weight Gain: Adds 250-500 calories/day to support muscle growth or mass gain.

Step-by-Step Instructions

  1. Select Units: Choose Metric (kg/cm) or Imperial (lb/in).
  2. Enter Details: Input your current age, gender, weight, and height.
  3. Choose Activity Level: Be honest about your daily activity. Most people with office jobs fall into "Sedentary" or "Lightly Active" unless they train deliberately.
  4. Review Targets: See the exact calorie numbers required to reach your specific weight goal.