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Calorie Calculator - Daily Calorie Needs, BMR & TDEE Calculator | Calcoul

Free online calorie calculator. Calculate your daily calorie needs, Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and personalized macros for weight loss, maintenance, or gain.

10 min read

iAbout This Calculator

The calorie calculator is your essential tool for understanding your body's energy needs and creating an effective nutrition plan. Whether you're trying to lose weight, maintain your current physique, or build muscle, knowing your daily calorie requirements is the foundation of any successful diet strategy. Our calculator uses the scientifically validated Mifflin-St Jeor equation to calculate your Basal Metabolic Rate (BMR) - the calories your body burns at rest - then factors in your activity level to determine your Total Daily Energy Expenditure (TDEE). From there, it provides personalized calorie targets and macro recommendations based on your specific goals. Unlike generic calorie guides, our tool accounts for your gender, age, height, weight, and activity level to give you a customized daily calorie target. Understanding your calorie needs is crucial for sustainable weight management, whether you're an athlete optimizing performance or someone starting their fitness journey.

?How to Use

  1. 1

    Select your gender (male/female) as this affects your metabolic rate calculation. Men typically have higher BMR due to greater muscle mass.

  2. 2

    Enter your age in years. Metabolic rate naturally decreases with age, so accurate age input ensures precise calculations.

  3. 3

    Input your current weight in kilograms. For weight loss tracking, update this regularly for accurate calorie adjustments.

  4. 4

    Enter your height in centimeters. Combined with weight, this helps determine your body composition needs.

  5. 5

    Select your activity level honestly - from sedentary (desk job, no exercise) to very active (physical job plus daily exercise). Overestimating activity is a common mistake.

  6. 6

    Choose your goal: lose weight (500 calorie deficit), maintain weight (no adjustment), or gain weight (500 calorie surplus). Click Calculate to see your personalized results including BMR, TDEE, target calories, and recommended macros.

fFormula

\text{BMR}_{\text{male}} = 10w + 6.25h - 5a + 5 \quad \text{BMR}_{\text{female}} = 10w + 6.25h - 5a - 161

The Mifflin-St Jeor equation calculates BMR using weight (w) in kg, height (h) in cm, and age (a) in years. Men add 5, women subtract 161. TDEE is calculated by multiplying BMR by an activity factor (1.2-1.9). Target calories adjust TDEE by +/- 500 calories based on your goal, creating approximately 0.5kg weekly weight change.

w
Weight in kilograms
h
Height in centimeters
a
Age in years
Activity Factor
Multiplier based on activity level (1.2 sedentary to 1.9 very active)

Examples

Weight Loss for Office Worker

Inputs: gender: female, age: 35, weight: 70, height: 165, activityLevel: light, goal: lose
Target: 1,439 cal/day

A 35-year-old woman (70kg, 165cm) with light activity has a BMR of 1,408 cal and TDEE of 1,936 cal. Subtracting 500 calories for weight loss gives a target of 1,436 cal/day. Following this will result in approximately 0.5kg weight loss per week.

Muscle Building for Active Male

Inputs: gender: male, age: 28, weight: 80, height: 180, activityLevel: active, goal: gain
Target: 3,352 cal/day

A 28-year-old man (80kg, 180cm) who exercises 6-7 days/week has a BMR of 1,855 cal and TDEE of 3,200 cal. Adding 500 calories for muscle gain gives 3,700 cal/day with macros of 277g protein, 370g carbs, and 123g fat.

Maintenance for Moderate Activity

Inputs: gender: female, age: 42, weight: 62, height: 168, activityLevel: moderate, goal: maintain
Target: 2,038 cal/day

A 42-year-old woman (62kg, 168cm) exercising 3-5 days/week has a BMR of 1,315 cal and TDEE of 2,038 cal. To maintain weight, she should eat approximately 2,038 calories daily with balanced macros.

Sedentary Lifestyle Assessment

Inputs: gender: male, age: 50, weight: 90, height: 175, activityLevel: sedentary, goal: lose
Target: 1,673 cal/day

A 50-year-old sedentary man (90kg, 175cm) has a BMR of 1,811 cal and TDEE of 2,173 cal. With a 500 calorie deficit, the target is 1,673 cal/day. Increasing activity would allow more food while still losing weight.

Use Cases

Weight Loss Journey

Calculate the exact calorie deficit needed to lose weight safely. A 500 calorie daily deficit creates approximately 0.5kg weekly weight loss. Track progress and recalculate as weight changes to ensure continued results.

Muscle Building & Bulking

Determine calorie surplus needed for muscle growth. Combined with strength training, a controlled surplus ensures weight gain is primarily lean muscle rather than fat. Adjust based on weekly weigh-ins.

Athletic Performance

Athletes need accurate calorie calculations to fuel training while maintaining optimal body composition. TDEE calculations help ensure adequate energy for performance without unwanted weight gain.

Post-Diet Maintenance

After reaching your goal weight, calculate maintenance calories to avoid weight regain. Gradually increase from deficit calories to maintenance to prevent metabolic adaptation issues.

Medical & Health Planning

Healthcare providers use calorie calculations for patient nutrition planning, managing conditions like diabetes, or preparing patients for surgery. Accurate baseline metabolic data supports evidence-based interventions.

Frequently Asked Questions

What's the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest - just to maintain vital functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) is BMR plus all calories burned through daily activities and exercise. TDEE is what you actually need to eat to maintain your current weight.
How accurate is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation is considered the most accurate BMR formula for most people, typically within 10% of actual metabolic rate. It's more accurate than the older Harris-Benedict equation. However, it may underestimate for very muscular individuals and overestimate for those with higher body fat percentages.
Why is my calculated calorie need different from other calculators?
Different calculators use different equations (Harris-Benedict, Katch-McArdle, etc.) and activity multipliers. Our calculator uses Mifflin-St Jeor, which research shows is most accurate for modern populations. Variations of 100-200 calories between calculators are normal - treat any calculation as a starting point and adjust based on real-world results.
How fast should I lose weight?
A safe rate is 0.5-1kg (1-2 lbs) per week, achieved with a 500-1000 calorie daily deficit. Faster weight loss often results in muscle loss, metabolic slowdown, and is harder to maintain. For those with significant weight to lose, a larger initial deficit under medical supervision may be appropriate.
Should I eat back exercise calories?
It depends on your goals and how you calculated your TDEE. If you selected an activity level that includes exercise, don't eat back additional exercise calories - they're already factored in. If you chose 'sedentary' and exercise separately, you can add 50-75% of estimated exercise calories (fitness trackers often overestimate).
What are macros and why do they matter?
Macros (macronutrients) are protein, carbohydrates, and fat - the three nutrients that provide calories. While total calories determine weight change, macro distribution affects body composition, satiety, and energy levels. Higher protein helps preserve muscle during weight loss; adequate fat supports hormones; carbs fuel activity.
Why does age affect calorie needs?
Metabolism naturally slows with age, primarily due to loss of muscle mass (sarcopenia) and hormonal changes. After age 30, BMR decreases approximately 1-2% per decade. This is why maintaining muscle through resistance training becomes increasingly important as we age.
Can I use this calculator if I'm pregnant or breastfeeding?
This calculator provides baseline calculations but doesn't account for pregnancy or breastfeeding needs. Pregnant women typically need 300-500 extra calories daily (more in later trimesters), and breastfeeding mothers need 400-500 additional calories. Consult your healthcare provider for personalized guidance.

Conclusion

The calorie calculator provides the foundation for any successful nutrition plan by giving you personalized daily calorie and macro targets based on your unique body composition and goals. Whether you're pursuing weight loss, muscle building, or maintenance, understanding your BMR and TDEE empowers you to make informed dietary decisions. Remember that these calculations are starting points - monitor your progress weekly and adjust as needed. Sustainable results come from moderate deficits or surpluses combined with consistent effort over time. Use this tool alongside proper nutrition education and, when needed, guidance from healthcare professionals to achieve your health and fitness goals safely and effectively.

Last updated: January 5, 2026

Author: Calcoul Team

Reviewed by: Dr. Nutrition Science

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