How this calorie calculator works
This calorie calculator estimates how many calories you need each day based on your sex, weight, height, age, and activity level. It uses the Mifflin-St Jeor equation, one of the most widely used formulas for estimating basal metabolic rate (BMR).
What do the results mean?
Your maintenance calories represent the amount needed to keep your current weight. A lower intake may help with weight loss, while a higher intake may support muscle gain when combined with proper training.
Example
For example, a moderately active 30-year-old person who weighs 70 kg and is 175 cm tall may need around 2,300 to 2,500 calories per day to maintain weight, depending on sex and daily activity.
Frequently Asked Questions
How many calories should I eat per day?
It depends on your age, sex, body size, and activity level. This calculator gives you a personalized estimate.
What is BMR?
BMR stands for Basal Metabolic Rate. It is the number of calories your body burns at rest to maintain basic functions.
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It includes your BMR plus your daily activity and exercise.
How many calories should I cut to lose weight?
A moderate calorie deficit of around 300 to 500 calories per day is commonly used for sustainable weight loss.
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