đŸ”Ĩ Calorie Calculator

Calculate your daily calorie needs based on your personal stats, activity level, and goals.

📝 Your Details

📊 Your Daily Needs

2,200
Maintenance Calories (TDEE)
Mild Weight Loss (-0.25 kg/week) 1,950
Weight Loss (-0.5 kg/week) 1,700
Weight Gain (+0.25 kg/week) 2,450
Weight Gain (+0.5 kg/week) 2,700

Tool Features

  • Scientifically Accurate: Uses the Mifflin-St Jeor equation, the gold standard in calorie estimation.
  • Personalized Goals: Get specific numbers for mild or standard weight loss paths.
  • Activity Adjustment: Accounts for your unique lifestyle and exercise habits.
  • Complete Picture: See numbers for loss, maintenance, and gain in one view.

Understanding Calories

BMR (Basal Metabolic Rate): Calories your body burns at rest to maintain basic functions like breathing and circulation.

TDEE (Total Daily Energy Expenditure): Your TDEE is how many calories you burn in a typical day including activity. This is your "Maintenance Level".

The Math of Weight Loss: To lose 1kg of fat, you need a deficit of roughly 7,700 calories. A daily deficit of 500 calories leads to roughly 0.5kg weight loss per week.

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❓ Frequently Asked Questions

How many calories should I eat to lose weight? +
To lose weight safely (about 0.5kg per week), you should ideally consume 500 calories less than your Total Daily Energy Expenditure (TDEE). This creates a sustainable calorie deficit without starving your body.
What is the difference between BMR and TDEE? +
BMR (Basal Metabolic Rate) is the calories you burn at complete rest just to keep your organs functioning. TDEE (Total Daily Energy Expenditure) is your BMR plus the calories you burn through daily movement and exercise. TDEE is the number you need to eat to maintain your current weight.
Is the Mifflin-St Jeor formula accurate? +
Yes, the Mifflin-St Jeor equation is widely considered the most accurate formula for estimating calorie needs in clinical settings. It varies by about +/- 10% for most individuals.
Should I eat back my exercise calories? +
Generally, no. If you selected an activity level like 'Moderate' or 'Active', your exercise calories are already accounted for in your TDEE. Eating them back would lead to double-counting and stall weight loss.