How to Use the Calorie Calculator
- 1Enter your age, sex, height, and weight.
- 2Select your activity level based on your typical weekly exercise.
- 3Choose your goal (lose, maintain, or gain).
- 4Click Calculate Calories for your personalized daily target.
Understanding Your Calorie Results
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just to keep your organs functioning. It accounts for about 60–70% of total daily calorie burn.
TDEE (Total Daily Energy Expenditure) is your BMR multiplied by your activity level. This is how many calories you burn in a typical day and is your "maintenance" calorie level.
The Formula Used
This calculator uses the Mifflin-St Jeor equation, the most widely validated formula for estimating BMR:
- Men: BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5
- Women: BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161
How Fast Can I Safely Lose Weight?
A caloric deficit of 500 calories/day leads to about 1 lb of fat loss per week (3,500 calories = 1 lb). This rate is widely recommended by dietitians as sustainable. Losing more than 2 lbs/week often leads to muscle loss and is not recommended for most people.