Calorie Calculator

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What is a Calorie Calculator?

A calorie calculator estimates your Total Daily Energy Expenditure (TDEE): the number of calories you burn each day based on your size, age, gender, and activity level. From there it shows you calorie targets for weight loss, maintenance, or gain.

How It Works

First calculates BMR using the Mifflin-St Jeor equation, then multiplies by an activity factor:

BMR (men)    = (10 x kg) + (6.25 x cm) - (5 x age) + 5
BMR (women)   = (10 x kg) + (6.25 x cm) - (5 x age) - 161
TDEE          = BMR x Activity factor (1.2 to 1.9)

Example

A 28-year-old woman, 165 cm, 63 kg, moderately active (3-5 days/week).

  • BMR: approx 1,421 cal/day
  • TDEE: 1,421 x 1.55 = 2,202 cal/day to maintain weight
  • To lose 1 lb/week: 1,702 cal/day (subtract 500)

Tips

  • Most people overestimate their activity level. When in doubt, select one level lower than you think.
  • A 500 calorie daily deficit produces approximately 1 lb of weight loss per week. Do not go below 1,200 calories (women) or 1,500 (men) without medical guidance.
  • These are estimates. Track your actual intake and weight for 2-3 weeks, then adjust based on real results.

Frequently Asked Questions

How many calories should I eat per day?

It depends on your size, age, gender, and activity level. This calculator gives you a personalized estimate. General guidelines (2,000 for women, 2,500 for men) are averages and may not reflect your individual needs.

How fast is it safe to lose weight?

Most health guidelines recommend no more than 1-2 lbs per week for sustainable fat loss. Faster loss increases the risk of losing muscle mass, nutrient deficiencies, and regaining weight once normal eating resumes.

What is the difference between calories and kilocalories?

In everyday usage, "calorie" and "kilocalorie" (kcal) mean the same thing when talking about food. The calories listed on nutrition labels are technically kilocalories. One food calorie = 1,000 scientific calories.

Do I need to count calories to lose weight?

Not necessarily. Calorie counting is one tool, but many people lose weight successfully by focusing on food quality, portion sizes, and hunger cues instead. Knowing your TDEE is still useful context even if you do not track every meal.