Calorie Calculator
Calculate your daily calorie needs, BMR, and TDEE based on age, gender, weight, height, and activity level. Get personalized recommendations for weight management goals.
🔥 Calorie Calculator
Enter your details to calculate daily calorie needs
years
Male
Female
kg
cm
Sedentary
Little or no exercise, desk job
Lightly Active
Light exercise 1-3 days/week
Moderately Active
Moderate exercise 3-5 days/week
Very Active
Hard exercise 6-7 days/week
Extra Active
Very hard exercise, physical job
📊 Your Calorie Results
Daily calorie needs and recommendations
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🔧 How to Use the Calorie Calculator
1
Choose Your Units
Select between metric (kg/cm) or imperial (lbs/ft-in) units based on your preference. The calculator automatically adjusts all inputs and outputs to match your selected unit system for accurate calculations.
2
Enter Personal Details
Input your age (15-80), select gender, enter weight and height. These factors significantly affect your metabolic rate and daily calorie needs. Accurate information ensures precise calculations.
3
Select Activity Level
Choose from 5 activity levels ranging from sedentary to extra active. This determines your Total Daily Energy Expenditure (TDEE) by applying the appropriate activity multiplier to your BMR.
4
View Your Results
Get detailed results including BMR, TDEE, weight management goals, and macronutrient breakdown. Use these numbers to plan your diet and achieve your fitness goals effectively.
❓ Frequently Asked Questions
What is the difference between BMR and TDEE?
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BMR (Basal Metabolic Rate) is the number of calories your body needs to maintain basic physiological functions at rest, such as breathing, circulation, and cell production. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor to account for physical activity and exercise. TDEE represents the total calories you burn in a day, while BMR is just the baseline energy requirement.
How accurate are online calorie calculators?
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Online calorie calculators using the Mifflin-St Jeor equation (like ours) are generally accurate within 10-15% for most people. However, individual variations in metabolism, muscle mass, genetics, and health conditions can affect actual calorie needs. These calculators provide excellent starting points, but you may need to adjust based on your results and how your body responds to different calorie intakes.
How many calories should I eat to lose weight safely?
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For safe weight loss, create a calorie deficit of 500-1000 calories per day to lose 1-2 pounds per week. Never go below 1200 calories for women or 1500 for men without medical supervision. Rapid weight loss can lead to muscle loss, nutritional deficiencies, and metabolic slowdown. Combine a moderate calorie deficit with regular exercise for best results and sustainable weight loss.
Why do men and women have different calorie needs?
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Men typically have higher calorie needs due to larger body size, greater muscle mass, and higher testosterone levels which increase metabolic rate. The Mifflin-St Jeor equation accounts for these differences with gender-specific formulas. On average, men have 10-15% higher BMR than women of similar age, weight, and height. Muscle tissue burns more calories than fat tissue, contributing to this difference.
How does age affect my calorie needs?
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Calorie needs generally decrease with age due to loss of muscle mass, reduced physical activity, and slower metabolism. BMR typically decreases by 1-2% per decade after age 30. However, staying physically active, maintaining muscle mass through strength training, and eating adequate protein can help minimize age-related metabolic decline. Regular exercise becomes increasingly important for maintaining healthy calorie needs as we age.
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