Calorie Calculator

Calorie Calculator

Estimate your calories, BMR, TDEE, BMI, macros, water intake, and daily meal split.

Your Details

Your Results

Enter your details to see automatic results.

How to Use This Calorie Calculator

Using this calorie calculator is simple and only takes a few seconds. Enter your age, gender, height, and current weight, then choose the activity level that best matches your daily routine. Next, select whether your goal is to lose weight, maintain your current weight, or gain muscle.

The calculator automatically estimates your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the widely accepted Mifflin-St Jeor equation. Based on your goal, it calculates a personalized daily calorie target, estimated macros, recommended water intake, and a sample daily meal calorie plan.

For the most useful results, be as accurate as possible when entering your information and update your numbers whenever your weight or activity level changes.

Activity Level Guide

Choosing the right activity level is important because it directly affects your estimated calorie needs. If you are unsure which option fits you best, use the guide below.

Activity LevelDescription
SedentaryLittle or no exercise, mostly sitting during the day.
Lightly ActiveLight exercise or sports 1 to 3 days per week.
Moderately ActiveModerate exercise or physical activity 3 to 5 days per week.
ActiveHard exercise or sports 6 to 7 days per week.
Very ActivePhysically demanding job, intense daily training, or twice-daily workouts.

If you are between two categories, choose the lower activity level first and adjust based on your progress over the next few weeks.

How Are Your Calories Calculated?

This calorie calculator uses the Mifflin-St Jeor Equation, one of the most commonly recommended methods for estimating daily calorie needs in healthy adults. First, it calculates your Basal Metabolic Rate (BMR), which is the number of calories your body uses at complete rest to support essential functions like breathing and circulation.

Your BMR is then multiplied by your selected activity level to estimate your Total Daily Energy Expenditure (TDEE). This value represents the approximate number of calories you burn each day. Based on your chosen goal, the calculator automatically suggests a moderate calorie deficit for weight loss or a small calorie surplus for muscle gain.

The results are intended as a practical starting point and may need adjustment depending on your body composition, metabolism, health status, and activity patterns.

Related Health Tools

You may also find these free health tools helpful:

  • BMI Calculator: Check whether your weight falls within a healthy range.
  • Stress Level Checker: Get a quick estimate of your current stress level.
  • Protein Calculator (coming soon): Estimate your daily protein intake for weight management or muscle growth.
  • Water Intake Calculator (coming soon): Discover how much water you may need each day.

Calorie Burn & Weight Loss FAQs

Is eating 1,200 calories a day enough for weight loss?
For most active adults, 1,200 calories is often too low. Healthy weight loss requires consuming enough energy to at least meet your BMR. Eating too little can stall your metabolism and cause extreme fatigue.
How can I burn 1,000 calories a day?
Burning 1,000 calories through exercise alone is hard to sustain safely. A better approach is a combination of a modest calorie deficit, hitting 10,000 steps, and 45–60 minutes of metabolic exercise like swimming or cycling.
How many calories do I need to lose 2 kg per week?
Losing 2 kg a week requires an extreme deficit (approx. 2,000 calories per day), which is generally unsafe. Experts recommend aiming for 0.5–1 kg per week for long-term, sustainable success.
How many calories do 10,000 steps burn?
On average, 10,000 steps burn between 300–500 calories, depending on your body weight, height, and walking speed.
Can I lose 10 kg in one month?
While possible under extreme conditions, losing 10 kg in 30 days is considered unhealthy and often leads to muscle loss and nutritional deficiencies. Aim for gradual, steady progress instead.
Which exercises burn the most calories?
High-intensity activities like running, rowing, HIIT (High-Intensity Interval Training), and swimming are the most efficient ways to torch calories in a short amount of time.
Does the body burn calories while sleeping?
Yes! Your body is constantly working to keep your heart beating and lungs breathing. This “resting burn” is what we call your BMR (Basal Metabolic Rate).
Does your sleeping position affect calorie burn?
No, not significantly. Your metabolism stays fairly constant during sleep, regardless of your position. Focus on getting quality sleep instead, as poor sleep can negatively affect your metabolism.
How many calories does a 2-hour nap burn?
Depending on your weight and metabolism, a 2-hour nap typically burns between 100–150 calories.

Disclaimer: This calculator provides estimated values only. For medical conditions or major diet changes, consult a healthcare professional.

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