Calorie Calculator
Detailed Results
| Goal | Calories (kcal/day) |
|---|---|
| BMR (Resting Energy) | 1673.8 |
| Maintain Weight | 2009 |
| Lose Weight (~500 kcal deficit) | 1509 |
| Gain Weight (~500 kcal surplus) | 2509 |
BMR is your Basal Metabolic Rate – the calories your body needs at rest.
The calorie values are based on the Mifflin-St Jeor equation, one of the most accurate formulas for estimating daily calorie needs.
These numbers are estimations. Actual needs vary based on muscle mass, medical history, metabolism, and physical activity levels.
For personalized guidance, consult a certified nutritionist or dietitian.
Reference Chart by Age
| Age | Male Weight | Female Weight | Height Range |
|---|---|---|---|
| 18–25 | 60–75 kg | 50–65 kg | 165–180 cm |
| 26–35 | 62–78 kg | 52–68 kg | 165–180 cm |
| 36–45 | 65–80 kg | 55–70 kg | 162–178 cm |
| 46–60 | 66–82 kg | 56–72 kg | 160–175 cm |
| 60+ | 60–78 kg | 52–68 kg | 158–172 cm |
These are generalized ranges. Genetics, fitness, and lifestyle may affect ideal targets.
Calorie Breakdown
Daily Projection (Monday–Sunday)
| Day | Loss: Intake | Loss: Δ Weight | Gain: Intake | Gain: Δ Weight |
|---|---|---|---|---|
| Monday | 1509 kcal | -0.0649 kg | 2509 kcal | +0.0649 kg |
| Tuesday | 1509 kcal | -0.0649 kg | 2509 kcal | +0.0649 kg |
| Wednesday | 1509 kcal | -0.0649 kg | 2509 kcal | +0.0649 kg |
| Thursday | 1509 kcal | -0.0649 kg | 2509 kcal | +0.0649 kg |
| Friday | 1509 kcal | -0.0649 kg | 2509 kcal | +0.0649 kg |
| Saturday | 1509 kcal | -0.0649 kg | 2509 kcal | +0.0649 kg |
| Sunday | 1509 kcal | -0.0649 kg | 2509 kcal | +0.0649 kg |
Based on a 500 kcal daily surplus/deficit. 7700 kcal ≈ 1 kg fat.
Most Popular Calculators
Calorie Calculator: Estimate Your Daily Caloric Needs
A calorie calculator helps you estimate the number of calories your body needs each day to maintain, lose, or gain weight based on your height, weight, age, gender, and activity level. Understanding your daily caloric requirement is crucial for reaching health and fitness goals, whether you're aiming to shed fat, maintain your physique, or build muscle.
What Are Calories?
Calories are a unit of energy. In nutrition, they represent the amount of energy food provides when consumed. Your body uses calories to perform essential functions like breathing, digestion, blood circulation, and physical activity. Consuming more calories than your body uses leads to weight gain, while a calorie deficit results in weight loss.
Why Use a Calorie Calculator?
- ✔️ To maintain a healthy weight
- ✔️ To set accurate calorie goals for weight loss or muscle gain
- ✔️ To balance macronutrient intake (protein, carbs, fat)
- ✔️ To better understand your energy expenditure
How This Calorie Calculator Works
Our calorie calculator uses the scientifically validated Mifflin-St Jeor Equation to estimate your Basal Metabolic Rate (BMR), which is the number of calories your body needs at rest. It then multiplies BMR by an activity factor to estimate your Total Daily Energy Expenditure (TDEE).
Mifflin-St Jeor Formula:
For men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) + 5
For women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) − 161
Activity Multipliers:
- 1.2 – Sedentary (little or no exercise)
- 1.375 – Lightly active (light exercise/sports 1-3 days/week)
- 1.55 – Moderately active (moderate exercise/sports 3-5 days/week)
- 1.725 – Very active (hard exercise/sports 6-7 days/week)
- 1.9 – Super active (very hard exercise/physical job)
Understanding BMR and TDEE
BMR (Basal Metabolic Rate): The number of calories your body needs at rest to maintain vital functions.
TDEE (Total Daily Energy Expenditure): The total calories you burn in a day including all physical activity.
Calorie Recommendations Based on Goal
- Maintain Weight: Eat your TDEE
- Lose Weight: Subtract 500–750 kcal from your TDEE
- Gain Weight: Add 500–750 kcal to your TDEE
Example Calculation
Example: 28-year-old male, 70 kg, 175 cm, moderately active
BMR = 10 × 70 + 6.25 × 175 − 5 × 28 + 5 = 1673.75 kcal
TDEE = 1673.75 × 1.55 = 2594 kcal/day
- To maintain weight: 2594 kcal/day
- To lose ~0.5 kg/week: ~2094 kcal/day
- To gain ~0.5 kg/week: ~3094 kcal/day
Macronutrient Split (Optional)
You can break your calorie intake into macros depending on your goal:
- Protein: 10–35% of total calories
- Fat: 20–35% of total calories
- Carbohydrates: 45–65% of total calories
Common Use Cases
- 🏋️♂️ Fitness Enthusiasts: To bulk or cut accurately
- 🧘 Health-Conscious Users: To maintain healthy lifestyle habits
- ⚕️ Medical: For patients under dietary plans
- 📉 Weight Loss Seekers: For tracking intake vs. burn
Tips to Effectively Use a Calorie Calculator
- Use accurate and current weight/height values
- Be honest about your activity level
- Adjust calories as you lose/gain weight
- Recalculate every 4–6 weeks for best results
- Track food using apps (e.g., MyFitnessPal, Cronometer)
Limitations of Calorie Calculators
- They are estimates, not exact values
- They don’t account for muscle mass vs. fat mass
- Metabolism can vary due to genetics and hormones
FAQs: Calorie Calculator
1. How accurate is a calorie calculator?
Calorie calculators give a close estimate using proven formulas like Mifflin-St Jeor, but actual needs may vary based on metabolism, hormones, and muscle mass.
2. What is BMR and how is it different from TDEE?
BMR is the calories your body burns at rest. TDEE includes your BMR plus calories burned through physical activity.
3. How many calories should I eat to lose 1 kg per week?
You need a calorie deficit of about 7700 kcal to lose 1 kg. That means ~1100 kcal deficit per day, which is aggressive. 500–750 kcal deficit per day is more sustainable.
4. Should I eat back exercise calories?
If your TDEE includes activity level, you don’t need to "eat back" calories. If you're using BMR alone, add exercise calories to your intake.
5. Is the calculator suitable for children or seniors?
The calculator is designed for adults. Children and seniors have different metabolic rates and should consult a professional.
6. Can I use this for bulking and cutting cycles?
Yes. Calculate your TDEE and add 250–500 kcal for a lean bulk or subtract the same for a cut.
7. What if I stop losing weight even in a deficit?
This is called a plateau. Try increasing activity, adjusting calories, or recalculating with updated stats.
Who Should Use a Calorie Calculator?
- 📌 Anyone looking to manage their weight
- 📌 Athletes and bodybuilders
- 📌 Dietitians creating meal plans
- 📌 Individuals tracking macros
Summary
A calorie calculator is an effective tool to guide your nutritional planning. Whether your goal is weight loss, muscle gain, or maintenance, knowing your daily calorie needs helps you make informed dietary decisions. This calculator provides a baseline — adjust your diet based on your body's response.
Start Using the Calorie Calculator
Enter your age, height, weight, gender, and activity level above to calculate your BMR and daily calorie needs. Use the results to guide your nutrition goals for healthier living.