Calorie Calculator
Calculate your daily calorie needs based on your age, weight, height, gender, and activity level.
* All calculations are approximate.
How Calorie Calculator Works?
Calculate your daily calorie needs based on your age, weight, height, gender, and activity level.
Enter your weight, height, age, gender, and activity level.
Your Basal Metabolic Rate (BMR) is calculated using the Mifflin-St Jeor equation.
BMR is multiplied by your activity level factor to get your maintenance calories.
A 500-calorie deficit is subtracted for the weight loss target, and 500 calories are added for weight gain.
Results show your BMR, maintenance calories, and calorie targets for weight loss and gain.
Formula Used
Men: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 5 | Women: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161 | Maintenance = BMR x Activity Multiplier
These are estimates based on averages. Individual calorie needs vary based on metabolism, body composition, and health conditions.
Important — Read Before You Decide
- Calorie calculators provide estimates — individual needs vary
- Crash diets below 1200 cal/day can be dangerous
- Quality of calories matters as much as quantity
- Consult a doctor before starting extreme calorie restriction
- Metabolism slows with age, requiring gradual adjustments
What Happens If You Ignore These?
- Chronic overeating leads to obesity and related diseases
- Severe undereating causes muscle loss and nutrient deficiencies
- Yo-yo dieting damages metabolism over time
- Ignoring nutrition quality leads to hidden health problems
Smart Tips
- A 500 calorie deficit per day leads to ~0.5 kg weight loss per week
- Eat protein with every meal to maintain muscle mass
- Drink water before meals — thirst is often mistaken for hunger
- Track your food intake for at least 1 week to understand patterns
Frequently Asked Questions
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