Calorie Calculator
Estimate calories needed for weight goals.
Mifflin-St Jeor equation is considered the most reliable for estimating BMR. Combine these targets with a balanced diet for best results.
Plan Your Nutrition
Enter your stats to discover your daily calorie targets for any weight goal.
Calorie Calculator
Estimate calories needed for weight goals. Calculating your daily calorie needs is the first step in managing your weight. Your Total Daily Energy Expenditure (TDEE) tells you exactly how many calories you burn each day. To lose weight, you need to consume fewer calories than you burn, creating a caloric deficit.
Energy Balance
Weight management is primarily a result of the balance between calorie intake and energy expenditure (TDEE).
Basal Metabolism
Even at rest, your body requires a significant amount of energy (BMR) to maintain vital organ functions.
Mifflin-St Jeor Equation
BMR = (10 × weight) + (6.25 × height) - (5 × age) + swhere 's' is +5 for males and -161 for females. This is currently the most accurate commonly used formula.
Calorie Management Examples
Sustainable Weight Loss
For a sedentary 25-year-old male, reducing daily intake from 2,100 to 1,600 calories promotes a healthy weight loss of about 0.5kg per week.
Athletic Maintenance
An active female athlete may require 2,800+ calories daily to maintain weight and support high-intensity training sessions.