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Health & Fitness
Calorie Calculator â Daily Caloric Needs & Weight Loss Planner
Determine your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) based on your fitness goals.
Calorie Calculator â Daily Caloric Needs & Weight Loss Planner
Determine your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) based on your fitness goals.
Calculated Results
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Enter your values on the left and click Calculate to view instant results.
How to Use This Calories Calculator
- Choose your gender, age, height, and weight.
- Pick your daily physical activity level (Sedentary to Extra Active).
- Select your fitness goal (Maintenance, Mild Deficit, Fast Fat Loss, or Lean Bulking).
- Click Calculate Calories to see your daily target and macro split.
Mathematical Formula & Methodology
Calculated via the scientifically validated Mifflin-St Jeor Equation:
Men: BMR = (10 × wt in kg) + (6.25 × ht in cm) – (5 × age) + 5
Women: BMR = (10 × wt in kg) + (6.25 × ht in cm) – (5 × age) – 161
Women: BMR = (10 × wt in kg) + (6.25 × ht in cm) – (5 × age) – 161
TDEE = BMR × Physical Activity Multiplier (1.2 to 1.9).
Frequently Asked Questions
One pound of body fat is roughly 3,500 calories. A daily deficit of 500 calories leads to approximately 1 lb of fat loss per week.
BMR is the baseline energy burned at complete rest. TDEE accounts for all physical movement, digestion, and daily exercise.