Estimate your daily calorie needs.
A calorie is a unit of energy. Technically, it is the amount of energy needed to raise the temperature of one kilogram of water by one degree Celsius. In nutrition, we use "kilocalories" (often just called "calories") to measure the energy in food and the energy your body burns.
Your body burns calories constantly — even when you are sleeping. Breathing, circulating blood, and repairing cells all require energy. The total number of calories you burn per day is called your Total Daily Energy Expenditure (TDEE).
Using the tool is simple:
For the most accurate result, be honest about your activity level. Most people overestimate how active they are.
Your Basal Metabolic Rate (BMR) is the number of calories your body burns at rest. It is the energy needed to keep your organs working. BMR typically accounts for 60-70% of your total calorie burn.
Your TDEE is your BMR plus the calories you burn through daily activity — walking, working, exercising. To calculate TDEE, you multiply your BMR by an activity factor (usually between 1.2 and 1.9).
Our calculator uses the Mifflin-St Jeor equation, which is considered the most accurate for most people:
Let's say you are a 30-year-old man who weighs 70 kg and is 175 cm tall. Your BMR would be:
10(70) + 6.25(175) − 5(30) + 5 = 1,649 calories/day
If you are moderately active (factor 1.55), your TDEE would be 1,649 × 1.55 = approximately 2,556 calories per day. This is the number of calories you need to maintain your current weight.
Once you know your TDEE, you can adjust your intake based on your goal:
Severe calorie restriction (below 1,200 calories for women or 1,500 for men) is not recommended without medical supervision. It can lead to nutrient deficiencies and muscle loss.
Yes. 100 calories of broccoli and 100 calories of candy are not nutritionally equivalent. Focus on whole foods, protein, and fiber for better health and satiety.
Different calculators use different formulas. The Mifflin-St Jeor equation is considered the most accurate for most people, but individual variation is normal.
Not necessarily. Calorie counting is a useful tool for learning portion sizes and understanding your body. Many people eventually stop counting and rely on intuition.
A common guideline is to eat 300-500 calories below your TDEE. This creates a deficit of 2,100-3,500 calories per week, which equals roughly 0.5-1 kg of weight loss.
Yes. The more active you are, the higher your TDEE. Our calculator adjusts for activity level automatically.
It provides a reasonable estimate, but athletes with high muscle mass may need more calories than the formula suggests. Consult a sports nutritionist for personalized advice.
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