Calorie Calculator
Calculates daily calorie needs using the Mifflin-St Jeor equation (BMR) multiplied by an activity factor. BMR = 10×weigh...
You might also need
How It Works
Calculates daily calorie needs using the Mifflin-St Jeor equation (BMR) multiplied by an activity factor. BMR = 10×weight + 6.25×height − 5×age + 5 (male) or −161 (female).
Quick Reference
70kg, 175cm, 35yr male
Sedentary BMR×1.2
~1,927 cal/day
60kg, 165cm, 30yr female
Moderate activity
~2,060 cal/day
Weight loss target
TDEE minus 500
~0.5kg/week
Tips & Shortcuts
Activity multipliers: Sedentary ×1.2, Light ×1.375, Moderate ×1.55, Active ×1.725, Very Active ×1.9.
A 500 calorie/day deficit leads to approximately 0.5 kg weight loss per week.
Protein = 4 cal/g, carbs = 4 cal/g, fat = 9 cal/g.
Common Mistakes
Using the same calorie count regardless of activity level
A desk worker and a construction worker with the same body need very different daily calories.
Cutting calories drastically below BMR
Eating below BMR stresses the body and slows metabolism. A 500 cal/day deficit from TDEE is sustainable.
Frequently Asked Questions
One pound of fat equals roughly 3,500 calories. Eat 500 calories below your TDEE each day to lose approximately 1 lb per week safely.
For men: 10×weight(kg) + 6.25×height(cm) − 5×age + 5. For women: same formula minus 161. It is the most validated BMR formula for most people.
If you selected an accurate activity level including your workouts, do not eat them back. If you selected Sedentary, eating back 50–75% of exercise calories is reasonable.
Related Calculators
Healthy Weight Calculator
Find the healthy weight range for your height.
Macro Calculator
Find protein, carbs, and fat targets for your goal.
Percentage Calculator
Find X% of Y, X is what % of Y, or percentage change.
Percent Off Calculator
Find the sale price after a percentage discount.
Body Fat Calculator
Estimate body fat percentage using the Navy method.
Lean Body Mass Calculator
Calculate lean body mass from weight and body fat percentage.