Is this a medical prescription?
No. This is an estimate for planning purposes only.
Health
Calorie Needs Calculator
Enter your age, weight, height, activity level, and whether you want to maintain, lose, or gain weight to get a daily calorie target.
Live calculator output
Enter age, body metrics, activity level, and goal.
How it works
The calculator estimates your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation — the most widely recommended formula by dietitians. For men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 5. For women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161.
The BMR is then multiplied by an activity factor (1.2 to 1.725) to estimate Total Daily Energy Expenditure (TDEE). For a cutting goal, 500 calories are subtracted. For a bulking goal, 500 are added.
Practical example
A 30-year-old male, 75 kg, 178 cm, moderately active: BMR = 10×75 + 6.25×178 − 5×30 − 5 = 1,712 kcal. TDEE = 1,712 × 1.55 = 2,654 kcal to maintain weight.
To lose about 0.5 kg per week, eat 2,154 kcal/day. To gain weight, eat 3,154 kcal/day. Adjust by 100–200 kcal based on your actual weight trend each week.
Frequently asked questions
Can I adjust activity assumptions?
Yes. Select the activity level closest to your routine.
Should I use this for daily tracking?
Use it as a starting point, then adjust based on body-weight trend and energy levels over time.
What is the difference between BMR and TDEE?
BMR is the calories your body burns at complete rest. TDEE adds the calories burned through daily activity and exercise.
How fast should I lose weight?
A 500-calorie daily deficit leads to about 0.5 kg (1 lb) of fat loss per week, which is generally considered safe and sustainable.
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