Calorie Calculator
Calculate your daily calorie needs based on your body and activity level.
How daily calorie needs are calculated
This calculator uses the Mifflin-St Jeor equation, one of the most accurate formulas for estimating Basal Metabolic Rate (BMR) — the calories your body needs at complete rest. For men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5.
BMR is then multiplied by an activity factor to get TDEE (Total Daily Energy Expenditure): sedentary (1.2), light exercise (1.375), moderate exercise (1.55), very active (1.725), extra active (1.9).
To lose weight, a deficit of ~500 calories per day typically produces about 0.5 kg (1 lb) of weight loss per week. To gain muscle, a surplus of 200–500 calories combined with strength training is generally recommended. These are averages — individual metabolism varies.