Calorie Calculator
Estimate your daily calorie requirement based on age, gender, weight and activity level.
BMR
1,568 kcal/day
Maintenance Calories
2,430 kcal/day
To Lose Weight
1,930 kcal/day
To Gain Weight
2,930 kcal/day
How to Use This Calculator
1. Enter your gender, age, height and weight.
2. Select your typical weekly activity level.
3. View your BMR and daily calorie needs to maintain, lose or gain weight.
Formula & Explanation
This calculator uses the Mifflin-St Jeor equation to estimate Basal Metabolic Rate (BMR):
Men: BMR = 10W + 6.25H − 5A + 5
Women: BMR = 10W + 6.25H − 5A − 161
Where W is weight in kg, H is height in cm, and A is age in years. Total Daily Energy Expenditure (TDEE) = BMR × Activity Factor.
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Frequently Asked Questions
Basal Metabolic Rate (BMR) is the number of calories your body needs at rest to maintain basic functions like breathing and circulation.
A deficit of about 500 calories per day from your maintenance calories typically leads to roughly 0.5 kg of weight loss per week.
It provides a good estimate for most adults using the widely-used Mifflin-St Jeor equation, but individual metabolism can vary due to genetics, muscle mass and health conditions.
These are estimates meant as a starting guideline. Monitor your weight over a few weeks and adjust intake as needed to reach your goal.
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