Estimate your daily calorie needs for your goals.
Welcome to the Calorie Calculator! This tool estimates your daily calorie needs based on your age, gender, height, weight, and activity level using the Mifflin-St Jeor Equation. Whether you want to maintain your weight, lose weight, or gain weight, this calculator provides personalized calorie targets to help you achieve your goals.
Your Basal Metabolic Rate (BMR) is the number of calories your body needs at rest to maintain basic functions like breathing and circulation. Total Daily Energy Expenditure (TDEE) is your BMR multiplied by an activity factor, representing the total calories you burn daily.
We use the Mifflin-St Jeor Equation to calculate BMR:
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
TDEE = BMR × Activity Factor
Weight loss/gain targets are adjusted by 500 calories/day (approximately 0.5 kg/week).
Maintenance: Eat your TDEE calories to maintain your weight.
Weight Loss: Eat 500 calories less than your TDEE to lose about 0.5 kg (1 lb) per week.
Weight Gain: Eat 500 calories more than your TDEE to gain about 0.5 kg (1 lb) per week.
This calculator provides an estimate. Individual calorie needs may vary due to metabolism, muscle mass, and other factors. Consult a dietitian for a personalized plan.
The Mifflin-St Jeor Equation is one of the most accurate for estimating calorie needs, but it’s still an estimate. Your actual needs may vary.
Pregnant women have higher calorie needs. Consult your healthcare provider for guidance during pregnancy.
Medical conditions like thyroid issues can affect your metabolism. Speak with a doctor or dietitian for tailored advice.
Built by xAI, this Calorie Calculator uses the Mifflin-St Jeor Equation to estimate your daily calorie needs. For a personalized nutrition plan, consult a dietitian or healthcare provider.