Calorie Calculator

Daily Calorie Needs

How the Calorie Calculator Works

This calculator estimates your daily calorie needs based on your Basal Metabolic Rate (BMR) and your activity level. It uses the Mifflin‑St Jeor equation to calculate BMR, then multiplies it by an activity factor to estimate Total Daily Energy Expenditure (TDEE).

Formulas Used

The calculator uses two steps: BMR calculation and activity adjustment.

BMR (Male): (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
BMR (Female): (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
TDEE: BMR × Activity Level

Activity Levels

Sedentary: × 1.2
Light Exercise: × 1.375
Moderate Exercise: × 1.55
Heavy Exercise: × 1.725
Athlete: × 1.9

Example

Calculate daily calories for a 30‑year‑old male, 75 kg, 180 cm, moderate activity:

BMR = (10 × 75) + (6.25 × 180) − (5 × 30) + 5
    = 750 + 1125 − 150 + 5
    = 1730 calories/day

TDEE = 1730 × 1.55 = 2681 calories/day