Can I use this to plan weight loss?

Yes! Subtract 500-700 kcal/day from your TDEE to aim for 0.5–1 kg of fat loss per week.

Is the calorie number exact?

No, it's an estimate. Always adjust based on your progress and health professional guidance.

Should I count calories forever?

Not necessarily — it’s a helpful tool for awareness and short-term goals.

Calorie Calculator – Daily Caloric Needs

Calorie Calculator

Gender: Age (in years): Height (in cm): Weight (in kg): Activity Level:

What Is a Calorie Calculator?

A calorie calculator is a tool that helps estimate the number of calories your body needs each day to maintain, lose, or gain weight. It considers personal data like age, gender, height, weight, and activity level to calculate your Total Daily Energy Expenditure (TDEE).

Why Caloric Intake Matters

Calories are energy units your body uses to perform essential functions — from breathing and digestion to walking and exercising. Understanding your daily caloric needs helps you tailor your nutrition and workout plans.

How the Calculator Works

This calculator uses the Mifflin-St Jeor Equation, widely accepted for estimating Basal Metabolic Rate (BMR):

For Men: BMR = 10 × weight + 6.25 × height − 5 × age + 5
For Women: BMR = 10 × weight + 6.25 × height − 5 × age − 161

Your BMR is then multiplied by your activity factor to estimate your TDEE — the number of calories you need per day to stay at your current weight.

Example:

A 30-year-old woman, 165 cm tall, weighing 60 kg, and moderately active (activity factor = 1.55) would have a BMR of about 1,312 calories and a TDEE of about 2,033 calories/day.

Tips for Managing Calories

Track meals using apps or food journals
Plan meals and snacks to avoid overeating
Include fiber and protein to stay full longer
Exercise regularly to boost calorie burn

Common Goals:

Weight Loss: Eat fewer calories than your TDEE
Weight Maintenance: Eat close to your TDEE
Muscle Gain: Eat more than your TDEE (with strength training)

Is This Calculator Accurate?

While accurate for general use, this tool is an estimate. For clinical precision, methods like indirect calorimetry or consultation with a registered dietitian are more precise.

FAQ

Q: Can I use this to plan weight loss?
A: Yes! Subtract 500-700 kcal/day from your TDEE to aim for 0.5–1 kg of fat loss per week.
Q: Is the calorie number exact?
A: No, it’s an estimate. Always adjust based on your progress and health professional guidance.
Q: Should I count calories forever?
A: Not necessarily — it’s a helpful tool for awareness and short-term goals.