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🔥 Calorie Calculator

Find your daily calorie needs based on your age, height, weight, gender, and activity level. Includes calorie targets for weight loss, maintenance, and gain.

✏️ Enter Your Values
✨ Your Result
Result
🦉Owl's Explanation
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Fill in the values on the left
and click Calculate! ✨

🤔 How Does This Tool Work?

Our Calorie Calculator uses the Mifflin-St Jeor equation — the most accurate BMR formula currently available:

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

We then multiply your BMR by your activity multiplier to get TDEE:

  • Sedentary: BMR × 1.2
  • Lightly active: BMR × 1.375
  • Moderately active: BMR × 1.55
  • Very active: BMR × 1.725
  • Extra active: BMR × 1.9

The result is your estimated daily calorie target for maintaining your current weight.

📚 Related Article
How Many Calories Do You Really Need Every Day? →
Read Article →
❓ FAQ
What is BMR and why does it matter?▼
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just to keep you alive (breathing, heart beating, digestion). It is the minimum calories you need. We then multiply by your activity level to get your real daily needs (TDEE).
What is TDEE?▼
TDEE stands for Total Daily Energy Expenditure — the total calories your body burns in a day including all activity. This is what you need to eat to maintain your current weight. Eat less to lose weight, more to gain.
How many calories should I eat to lose weight?▼
Eating approximately 500 calories fewer than your TDEE per day leads to about 0.5 kg of weight loss per week. This is the generally recommended rate — slow enough to preserve muscle and nutritional balance.
Is this calculator accurate for children?▼
This calculator uses the Mifflin-St Jeor equation designed for adults. Children and teenagers have different caloric needs. Please consult a pediatrician or nutritionist for children's calorie recommendations.
How many calories does exercise burn?▼
It varies by activity and body weight. Our calculator accounts for your overall activity level in the TDEE calculation. For specific exercise calorie burns: walking burns about 150-200 kcal per 30 minutes, running about 300-400 kcal per 30 minutes.
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