🍎 Calorie Calculator
📊 Why Formula-Based Calorie Calculators Are Off by 15–20% →
🔥 TDEE, BMR, and Calories: How They're Related →
What is a Calorie?
A calorie is a unit of energy. In nutrition, "calorie" refers to a kilocalorie (kcal) — the energy needed to raise 1 kg of water by 1°C. Your body burns calories 24/7 just to maintain basic functions (BMR), plus more during physical activity.
Calorie Counting for Weight Loss
A deficit of ~500 calories/day typically results in ~0.5 kg (1 lb) of weight loss per week. Deficits above 1,000 cal/day are generally not recommended as they risk muscle loss and nutritional deficiencies.
⚠️ Consult a healthcare provider or registered dietitian before making significant dietary changes.
Frequently Asked Questions
Daily calorie needs vary by age, sex, height, weight, and activity level. Most adults need between 1,600 and 3,000 calories per day. This calculator uses the Mifflin-St Jeor equation — the most accurate formula for most people — to give you a personalized estimate.
Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5. Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161. This gives your Basal Metabolic Rate (BMR), which is then multiplied by an activity factor.
TDEE (Total Daily Energy Expenditure) is the total calories your body burns in a day, including your BMR plus all physical activity. Eating at your TDEE maintains your current weight. Eat below it to lose weight; above it to gain.
A deficit of 500 calories per day leads to roughly 0.5 kg (1 lb) of weight loss per week. Most guidelines recommend not going below 1,200 calories/day for women or 1,500 for men without medical supervision.
This calculator provides a strong estimate, but individual metabolism varies. Factors like genetics, sleep, stress, and medical conditions can affect actual calorie needs. Use the result as a starting point and adjust based on real-world results over 2–4 weeks.