Calorie Calculator
Daily calorie needs for your goals
How Calories Are Calculated
This uses the Mifflin-St Jeor equation, the most accurate BMR formula. Your BMR is multiplied by an activity factor to get Total Daily Energy Expenditure (TDEE).
Important health note
This calculator is for general information and self-checking only. It should not be used as a diagnosis, treatment plan, or replacement for advice from a qualified doctor, dietitian, trainer, or other healthcare professional. If you are pregnant, managing a medical condition, taking medication, recovering from illness, or making a major diet or exercise change, please speak with a professional before acting on the result.
How to make the calorie target practical
A calorie target only works when it fits your routine. Choose meals you can repeat, keep protein and fibre in mind, and avoid aggressive changes that are difficult to maintain. Small consistent adjustments usually work better than short bursts of strict dieting.
Calorie Calculator: practical guide
The Calorie Calculator is built for people who want a fast answer without losing context. It keeps the calculation simple, shows the result clearly, and helps you understand what the number means before you use it in a real decision.
Nutrition calculators estimate daily energy needs from personal details and activity assumptions. They are helpful for planning, but real results depend on consistency, food tracking accuracy, training, sleep, and metabolism.
What is the best way to use the Calorie Calculator?
Enter the values carefully, review the units, and use the result as a reliable reference point. The Calorie Calculator is most useful when you compare scenarios or repeat the calculation with consistent inputs.
Is the Calorie Calculator accurate?
The calculator follows standard calculation logic, but accuracy depends on the values you enter and the assumptions behind the formula. For important health decisions, use it as guidance and verify the result with a trusted source.
How daily calorie needs are calculated
Your daily calorie requirement is determined by your Total Daily Energy Expenditure (TDEE) — the total number of calories your body burns in 24 hours. TDEE is calculated from your Basal Metabolic Rate (BMR) multiplied by an activity factor that accounts for how physically active you are.
Step 1 — BMR (Mifflin-St Jeor equation):
- Men: BMR = (10 × weight kg) + (6.25 × height cm) – (5 × age) + 5
- Women: BMR = (10 × weight kg) + (6.25 × height cm) – (5 × age) – 161
Step 2 — Multiply by activity factor:
- Sedentary (desk job, no exercise): BMR × 1.2
- Lightly active (1–3 workouts/week): BMR × 1.375
- Moderately active (3–5 workouts/week): BMR × 1.55
- Very active (6–7 workouts/week): BMR × 1.725
Example: A 30-year-old woman, 65 kg, 165 cm, lightly active: BMR = (650 + 1031.25 – 150 – 161) = 1370. TDEE = 1370 × 1.375 = 1,884 calories/day to maintain weight.
Daily calorie targets by goal
- Weight loss (gradual): TDEE minus 300–500 calories per day → 0.3–0.5 kg fat loss per week
- Weight loss (moderate): TDEE minus 500–750 calories per day → 0.5–0.75 kg per week
- Maintenance: Eat at TDEE
- Lean muscle gain: TDEE plus 200–300 calories per day with high protein intake
Recommended daily calorie intake by age and gender
- Men aged 19–30 (moderately active): 2,600–2,800 calories/day
- Men aged 31–50 (moderately active): 2,400–2,600 calories/day
- Men aged 51+ (moderately active): 2,200–2,400 calories/day
- Women aged 19–30 (moderately active): 2,000–2,200 calories/day
- Women aged 31–50 (moderately active): 1,800–2,000 calories/day
- Women aged 51+ (moderately active): 1,600–1,800 calories/day
These are population-average estimates. Your personal TDEE — calculated using your actual weight, height, age and activity level — is always more accurate than a generic guideline.
Why calorie quality matters as much as quantity
Two people eating 1,800 calories can have very different health outcomes depending on the source of those calories. A diet of 1,800 calories from whole foods (lean proteins, vegetables, whole grains, healthy fats) provides complete nutrition, supports satiety, and maintains stable blood sugar. The same 1,800 calories from ultra-processed foods causes hunger, blood sugar swings, nutritional deficiencies, and often poor adherence.
Within your daily calorie target, prioritise: protein (1.6–2 g per kg of bodyweight for muscle retention), fibre (25–35 g per day for satiety and gut health), and micronutrient-dense whole foods.
Frequently asked questions about calorie intake
How many calories should I eat to lose weight? Eat 300–500 calories below your TDEE per day for gradual, sustainable fat loss of approximately 0.3–0.5 kg per week. Extreme deficits produce faster short-term results but lead to muscle loss and metabolic adaptation.
Is 1,200 calories a day enough? For most adults, 1,200 calories is below what is needed to meet daily nutritional requirements without supplementation. It is not recommended as a long-term approach unless supervised by a qualified dietitian or physician.
Why has my weight loss stalled even though I am eating at a deficit? As you lose weight, your TDEE decreases because a lighter body requires fewer calories. Recalculate your calorie target every 4–6 weeks during a diet to account for this natural metabolic adjustment.
Do I need to count calories to lose weight? Not necessarily, but awareness of approximate intake is helpful. Many people underestimate calorie intake by 20–40%. Tracking for 2–4 weeks builds awareness and can be discontinued once eating habits are established.