Use our free Calorie Calculator to calculate your daily calorie needs based on age, gender, height, weight and activity level. This calculator uses the Mifflin-St Jeor Equation to estimate your Basal Metabolic Rate (BMR) and total daily calorie requirement.

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BMR Formula (Mifflin-St Jeor Equation)

  For Men:
  BMR = (10 × weight) + (6.25 × height) – (5 × age) + 5

  For Women:
  BMR = (10 × weight) + (6.25 × height) – (5 × age) – 161

  Daily Calories = BMR × Activity Level
  

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Gender: Male Female

The Gender is required

Age (years):

The Age is required

Weight (kg):

The Weight is required

Height (cm):

The height is required

Activity Level: Sedentary (little/no exercise) Lightly Active (1-3 days/week) Moderately Active (3-5 days/week) Very Active (6-7 days/week) Extra Active (hard exercise/physical job)

The total is required

Calculate Calories

What is a Calorie?

A calorie is a unit of energy that your body uses to perform daily activities such as breathing, walking, and exercising. The food you eat provides calories, which fuel your body.

Calories for Weight Loss or Gain

• Weight Maintenance: Eat calculated calories
• Weight Loss: Reduce 300–500 calories per day
• Weight Gain: Add 300–500 calories per day

Why Use a Calorie Calculator?

• Helps in weight management
• Useful for diet planning
• Supports fitness goals
• Based on scientifically proven BMR formula

Daily calorie needs are calculated using Basal Metabolic Rate (BMR) and activity level. BMR represents the number of calories your body needs at rest.

Total Daily Energy Expenditure (TDEE)

Total calorie needs are calculated by multiplying BMR with an activity factor:

• Sedentary: BMR × 1.2
• Lightly active: BMR × 1.375
• Moderately active: BMR × 1.55
• Very active: BMR × 1.725

Example Calculation

• Weight: 70 kg
• Height: 170 cm
• Age: 30 years
• Activity Level: Moderate

BMR ≈ 1617 calories
TDEE ≈ 1617 × 1.55 = 2506 calories/day

Calorie Needs Based on Goals

• Weight Loss: Reduce 300–500 calories/day
• Maintenance: Follow TDEE
• Weight Gain: Add 300–500 calories/day

Why is BMI Important?

• Helps assess body weight category
• Indicates potential health risks
• Used by doctors and health professionals
• Simple and quick screening tool

Factors Affecting Calorie Requirements

1. Age

Calorie needs decrease with age.

2. Gender

Men generally require more calories than women.

3. Activity Level

More active individuals require higher calorie intake.

4. Metabolism

Metabolic rate affects how quickly calories are burned.

Tips to Maintain Healthy Calorie Intake

• Eat balanced meals
• Track your daily calorie intake
• Exercise regularly
• Avoid excessive junk food
• Stay hydrated

Frequently Asked Questions (FAQs)

How many calories do I need daily?

It depends on your age, weight, height, and activity level.

Can I lose weight by reducing calories?

Yes, maintaining a calorie deficit helps in weight loss.

Is calorie counting necessary?

It helps in tracking food intake and achieving fitness goals.

What happens if I eat too many calories?

Excess calories are stored as fat, leading to weight gain.

Can I gain weight by increasing calories?

Yes, consuming more calories than needed leads to weight gain.

Conclusion

A Calorie Calculator is an essential tool for maintaining a healthy lifestyle. Use it to understand your daily energy needs and achieve your fitness goals effectively.