Calorie Calculator

Calculate your daily calorie requirements using scientifically-backed formulas. Get personalized recommendations for your fitness goals.

Calculate Your Calorie Needs

Gender

Age (years)

Height (cm)

Weight (kg)

Activity Level

Goal

What is BMR?

Basal Metabolic Rate is the number of calories your body needs to maintain basic physiological functions at rest.

What is TDEE?

Total Daily Energy Expenditure includes your BMR plus calories burned through physical activity and exercise.

Important Note

These calculations provide estimates only. Individual results may vary based on metabolism, body composition, and other factors. Consult a healthcare professional for personalized advice.

Understanding Your Calorie Needs

Weight Loss

Create a calorie deficit by consuming fewer calories than your TDEE. Aim for 500 calories below maintenance for 1 lb weekly loss.

Maintenance

Consume calories equal to your TDEE to maintain current weight. This is your baseline for any body composition goals.

Weight Gain

Create a calorie surplus by consuming more calories than your TDEE. Focus on nutrient-dense foods for quality weight gain.