CALCULATE YOUR CALORIE NEEDS
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WHAT ARE CALORIES?
A calorie (kcal) is a unit of energy. Your body uses calories from food and drink to power all functions — from heartbeat and breathing to exercise and thinking.
Your Total Daily Energy Expenditure (TDEE) consists of three parts: your Basal Metabolic Rate (BMR), the thermic effect of food, and your activity level. The calculator above estimates your TDEE using the Mifflin-St Jeor formula — the most widely recognized method for estimating BMR.
Want a deeper analysis? Try our TDEE calculator or macro calculator. Also read about calorie deficit — the fundamental mechanism behind weight loss.
UNDERSTAND YOUR RESULT
MAINTENANCE
The number of calories your body needs daily to keep your current weight stable. Also known as your TDEE (Total Daily Energy Expenditure).
DEFICIT (LOSE WEIGHT)
We subtract 400 kcal from your maintenance level. This creates a moderate deficit that typically leads to weight loss of about 0.3-0.5 kg per week — steady and healthy.
SURPLUS (GAIN WEIGHT)
We add 400 kcal to your maintenance level. This is typically used to build muscle mass in combination with strength training.
IMPORTANT DISCLAIMERS
A calorie calculator gives an estimate — not an exact number. Here's what you should know:
- !The formula estimates an average. Your actual burn rate can vary by 10-15% depending on metabolism, genetics, and hormones.
- !Activity level is self-reported and often over- or underestimated. Be honest for the most accurate result.
- !These numbers are calculated for healthy adults. If you're pregnant, breastfeeding, have a medical condition, or take medication, you should consult a doctor.
- !Use the result as a starting point and adjust after 2-3 weeks based on your actual results.
WANT A PERSONALIZED PLAN?
A calculator gives you an estimate. A personal trainer with a background in nutrition science gives you a plan that actually works. Book a free consultation.
By Donovan Moloney, MSc Global Health, BSc Nutrition and Health