Calorie Calculator
Find out how many calories you need each day to maintain, lose, or gain weight. The calculator uses your BMR and activity level to estimate Total Daily Energy Expenditure (TDEE).
What is Calorie?
Calorie needs vary by age, gender, height, weight, body composition and activity level. Eating slightly fewer calories than you burn produces weight loss; eating slightly more produces weight gain.
How is it calculated?
We compute BMR (Mifflin-St Jeor) and multiply by an activity factor (1.2 sedentary to 1.9 extra active) to get TDEE. A 500 kcal/day deficit yields ~0.5 kg/week loss.
Frequently Asked Questions
- How fast can I safely lose weight?
- 0.5 to 1 kg per week is generally considered safe and sustainable for most adults.
- Should I eat the same calories every day?
- Daily intake can vary slightly. Consistency over the week matters more than perfection on each day.