Calorie Calculator

Calculate your daily calorie needs based on your Basal Metabolic Rate (BMR) and activity level for optimal nutrition planning.

Please enter a valid age between 10 and 120.
Please select your gender.
Please enter a valid height between 50 and 250 cm.
Please enter a valid weight between 20 and 500 kg.
Please select your activity level.

Understanding Your Results

Basal Metabolic Rate (BMR)

The number of calories your body needs to maintain basic physiological functions (breathing, circulation, cell production, etc.) while at rest.

Total Daily Energy Expenditure (TDEE)

Your BMR multiplied by your activity level factor. This represents your total daily calorie needs to maintain your current weight.

Activity Level Guidelines

Characteristics: Desk job, minimal physical activity, mostly sitting or lying down.
Examples: Office worker, student, retired person with limited mobility.

Characteristics: Light exercise or sports 1-3 days per week, some walking.
Examples: Casual gym goer, recreational sports player, regular walking.

Characteristics: Moderate exercise or sports 3-5 days per week, active lifestyle.
Examples: Regular gym member, recreational athlete, physically active job.

Characteristics: Hard exercise or sports 6-7 days per week, very active lifestyle.
Examples: Serious athlete, fitness enthusiast, physically demanding job with exercise.

Characteristics: Very hard exercise/sports plus physical job or training twice per day.
Examples: Professional athlete, construction worker who also trains, military personnel.

Weight Management Guidelines

Weight Loss

Create a calorie deficit of 300-500 calories per day for gradual, sustainable weight loss of 0.5-1 lb per week.

Maintenance

Consume calories equal to your TDEE to maintain your current weight and energy balance.

Weight Gain

Create a calorie surplus of 300-500 calories per day for gradual weight gain, focusing on muscle building.

Important Considerations
  • Individual Variation: Metabolic rates can vary by ±15% between individuals
  • Age Factor: Metabolism typically slows by 2-3% per decade after age 25
  • Muscle Mass: More muscle tissue increases your BMR
  • Health Conditions: Thyroid disorders, diabetes, and medications can affect metabolism
  • Gradual Changes: Make gradual adjustments to avoid metabolic adaptation
  • Quality Matters: Focus on nutrient-dense foods, not just calorie counts
⚠️ Medical Disclaimer

This is not medical advice. The information provided here is for educational purposes only and should not be considered as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

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