Calorie Calculator
Calculate your daily calorie needs for weight management using BMR and TDEE. Get personalized calorie goals for weight loss, maintenance, or gain.
Use this free calorie calculator to determine your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) for effective weight management.
Calorie Calculator
Calculate your daily calorie needs for weight management
Understanding Calories and Weight Management
What are Calories?
A calorie is a unit of energy. In nutrition, calories refer to the energy people get from the food and drink they consume, and the energy they use in physical activity.
Understanding your daily calorie needs is essential for maintaining a healthy weight, losing weight, or gaining weight in a controlled manner.
Key Principle: Weight management is primarily about energy balance - calories in versus calories out.
BMR vs TDEE
BMR (Basal Metabolic Rate)
The number of calories your body needs to maintain basic physiological functions at rest.
- • Breathing and circulation
- • Cell production and repair
- • Brain and nerve function
- • Temperature regulation
TDEE (Total Daily Energy Expenditure)
The total number of calories you burn in a day, including BMR plus physical activity.
- • BMR (60-70% of total)
- • Physical activity (20-30%)
- • Thermic effect of food (10%)
- • Non-exercise activity (varies)
Mifflin-St Jeor Equation
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate method for calculating BMR. It was developed in 1990 and is widely used by healthcare professionals.
Formula:
For Men:
For Women:
Why Mifflin-St Jeor?
- • Most accurate BMR estimation method
- • Accounts for age, gender, height, and weight
- • Validated by extensive research
- • Used by healthcare professionals worldwide
Activity Level Multipliers
Sedentary
× 1.2Little or no exercise, desk job
Light Activity
× 1.375Light exercise 1-3 days per week
Moderate Activity
× 1.55Moderate exercise 3-5 days per week
Very Active
× 1.725Heavy exercise 6-7 days per week
Extremely Active
× 1.9Very heavy exercise, physical job
Weight Management Goals
Weight Loss
Consume 500 calories less than TDEE per day
- • ~1 lb weight loss per week
- • Safe and sustainable rate
- • Maintains muscle mass
Weight Maintenance
Consume calories equal to TDEE
- • Maintains current weight
- • Energy balance achieved
- • Healthy lifestyle
Weight Gain
Consume 500 calories more than TDEE per day
- • ~1 lb weight gain per week
- • Healthy rate for muscle building
- • Combined with strength training
Important Considerations
Factors That Affect Calorie Needs:
- • Metabolism: Individual metabolic rate varies
- • Body Composition: Muscle burns more calories than fat
- • Age: Metabolism slows with age
- • Genetics: Inherited metabolic traits
- • Hormones: Thyroid, insulin, and other hormones
- • Sleep: Quality and duration affect metabolism
- • Stress: Chronic stress can affect weight
Tips for Success:
- • Track your food intake accurately
- • Be consistent with measurements
- • Adjust calories based on progress
- • Focus on nutrient-dense foods
- • Stay hydrated
- • Get adequate sleep
- • Manage stress levels
When to Consult a Healthcare Provider
Important: Calorie calculations are estimates. Always consult with a healthcare provider or registered dietitian for personalized nutrition advice.
Consider seeing a healthcare provider if:
- • You have a medical condition affecting metabolism
- • You're taking medications that affect weight
- • You have a history of eating disorders
- • You're pregnant or breastfeeding
- • You need a specialized diet plan
- • You're not seeing expected results
- • You have concerns about your weight management approach
Mifflin-St Jeor Formula
Uses the most accurate BMR calculation method validated by healthcare professionals.
Weight Management Goals
Get personalized calorie targets for weight loss, maintenance, or gain.