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Calorie Calculator

Estimate daily calorie needs from body size, activity and goal (maintain, cut, gain) using a TDEE-style approach.

Estimates only — not professional financial, medical, legal or engineering advice. Read full disclaimer.

Result

Fill in the form and click Calculate to see your result here.

How it's calculated

BMR from the selected equation, then TDEE = BMR × activity factor, then surplus/deficit for the goal field.

Example

Example: Calorie Calculator

Inputs

  • Gender: male
  • Weight Kg: 70
  • Height Cm: 170
  • Age: 30
  • Activity Level: sedentary
  • Goal: maintain

Outputs

  • Maintenance Calories: 1941
  • Goal Calories: 1941

This example uses typical sample values. Adjust the inputs above to see how the results change for your own numbers.

About this calculator

Calorie targets that ignore body size and activity are internet folklore. This calculator estimates a baseline from common metabolic formulas, then nudges for goal so meal planning starts from a number you can defend.

Weekly averages beat daily perfectionism. Clinical nutrition, eating disorders, and sports periodization need professionals. Nepal food labels (kcal vs kJ) should match the unit you log.

Frequently Asked Questions

Mifflin-St Jeor (1990) BMR: men 10W+6.25H−5A+5; women 10W+6.25H−5A−161 (kg, cm, years). TDEE = BMR × activity (1.2 sedentary … 1.9 very active). Goal then ±500 kcal/day (~0.45 kg/week) for lose/gain.
Mifflin-St Jeor is the more commonly recommended modern estimate for healthy adults in dietetics literature. Still an estimate — not calorimetry.
Standard PAL-style: sedentary 1.2, light 1.375, moderate 1.55, active 1.725, very active 1.9. Pick honestly; overstated activity is the usual overeat.
It is a common rule of thumb in the handler (~0.45 kg/week). Pregnant people, underweight patients, athletes and some diseases need a dietitian. This is not medical advice.
Enter kilograms (or convert with the weight converter).
The paper used those two equations. The form exposes those two constants only.
Folded roughly into the activity factor, not a separate NEAT model.
TDEE changes as weight changes. Re-run with new weight; the engine does not auto-taper.
Same Mifflin equation. Calorie page adds goal surplus/deficit; BMR page emphasises BMR+TDEE without the ±500 goal step if that is how the UI is split.
Many apps use Mifflin or proprietary models. Match inputs (especially activity) before you compare kcal.

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