Calculate Your Calorie Needs
Your Results
Basal Metabolic Rate (BMR)
0
calories/day
Total Daily Energy Expenditure (TDEE)
0
calories/day
Daily Calorie Target
0
calories/day
Your Calorie Deficit
0 calorie deficit per day
Recommended Macronutrient Breakdown
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How the Calculator Works
Basal Metabolic Rate (BMR)
The calculator uses the Mifflin-St Jeor Equation to determine your Basal Metabolic Rate, which is the number of calories your body needs to perform basic life-sustaining functions while at rest.
For men:
BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(years) + 5
For women:
BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(years) - 161
Total Daily Energy Expenditure (TDEE)
TDEE estimates the total calories you burn each day by multiplying your BMR by an activity factor. This accounts for all the calories used during physical activities and daily tasks.
Formula:
TDEE = BMR × Activity Multiplier
Activity Multipliers:
- Sedentary: 1.2
- Lightly active: 1.375
- Moderately active: 1.55
- Very active: 1.725
- Extra active: 1.9
Calorie Deficit for Weight Loss
To lose weight, you need to consume fewer calories than your TDEE. The calculator recommends a safe and effective calorie deficit based on your selected weight loss goal.
Calorie Deficits:
- Mild weight loss (0.25 kg/week): 275 calorie deficit
- Moderate weight loss (0.5 kg/week): 550 calorie deficit
- Aggressive weight loss (1 kg/week): 1100 calorie deficit
Target Calories = TDEE - Calorie Deficit
Safety Considerations
The calculator ensures your calorie target never drops below 1200 calories for women or 1500 calories for men, as lower intakes can be unsafe and unsustainable.
Minimum Safe Calorie Intakes:
- Women: 1200 calories per day
- Men: 1500 calories per day
If calculated target is below these thresholds, the minimum safe value is used instead.
Expert Weight Loss Tips
Prioritize Protein
Aim for 1.6-2.2g of protein per kg of bodyweight. Protein helps preserve muscle mass during weight loss and increases satiety, making your diet more effective and sustainable.
Stay Hydrated
Drinking water before meals can reduce hunger and increase calories burned. Aim for 2-3 liters per day, with more during exercise or hot weather.
Resistance Training
Include strength training 2-3 times per week to preserve muscle mass during weight loss. This maintains your metabolic rate and improves body composition.
Sleep Quality
Poor sleep disrupts hunger hormones and reduces motivation to exercise. Aim for 7-9 hours of quality sleep per night to optimize weight loss efforts.
Fiber Intake
Consume 25-30g of fiber daily from vegetables, fruits, and whole grains to improve satiety, digestive health, and regulate blood sugar levels.
Regular Reassessment
Recalculate your calorie needs every 5-10 pounds lost, as your calorie requirements will change as your weight decreases.
Disclaimer: This calculator provides estimates based on general formulas. Individual results may vary. Always consult with a healthcare professional before starting any weight loss program.