Calorie Calculator

Daily calorie needs vary based on age, gender, height, weight, and activity level. A moderately active adult male typically needs 2,400–2,800 calories, while a moderately active adult female needs 1,800–2,200. This calculator provides a personalized estimate using the Mifflin-St Jeor equation.

Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest just to maintain vital functions like breathing and circulation. Total Daily Energy Expenditure (TDEE) is your BMR multiplied by an activity factor, representing the total calories you actually burn in a day.

A safe and sustainable deficit is 500 calories below your TDEE per day, which leads to roughly 1 pound (0.45 kg) of weight loss per week. Cutting more than 1,000 calories daily is generally not recommended without medical supervision as it can lead to nutrient deficiencies.

Yes. For muscle gain, you typically need a caloric surplus of 250–500 calories above your TDEE, combined with resistance training. The calculator shows your maintenance level and suggested surplus amount for a lean bulk.

The Mifflin-St Jeor equation is considered the most reliable formula for estimating BMR, accurate to within about 10% for most people. However, it may be less accurate for very muscular individuals, the elderly, or those with certain medical conditions.

The activity multiplier in this calculator already factors in your general exercise level. If you want more precision, you can use the sedentary multiplier and add specific exercise calories manually, though be aware that most trackers overestimate calories burned during exercise.