Calorie Calculator

Use the Mifflin-St Jeor equation to find your Basal Metabolic Rate (BMR), then multiply by your activity level to get your Total Daily Energy Expenditure (TDEE). This gives you the calories needed to maintain your current weight.

To lose approximately 0.5kg (1 lb) per week, eat 500 calories less than your TDEE per day. For 1kg per week loss, reduce by 1,000 calories. Avoid going below 1,200 calories (women) or 1,500 calories (men) without medical supervision.

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest — just to keep organs functioning. It is calculated from your height, weight, age and sex using the Mifflin-St Jeor or Harris-Benedict formula.

Calorie calculators give a reasonable estimate but actual needs vary due to genetics, muscle mass, hormones and other factors. Use the result as a starting point and adjust based on real-world results over 2-4 weeks.

TDEE (Total Daily Energy Expenditure) is the total calories you burn in a day, including activity. It is calculated by multiplying your BMR by an activity factor: sedentary (×1.2), light activity (×1.375), moderate (×1.55), very active (×1.725), or extra active (×1.9).