Basal Metabolic Rate (BMR) is the number of calories your body needs to perform basic life-sustaining functions like breathing, circulation, and cell production while at complete rest.

Total Daily Energy Expenditure (TDEE) is your BMR multiplied by an activity factor. It represents the total calories you burn in a day including exercise and daily activities.

How accurate is this calculator?

The Mifflin-St Jeor equation is accurate to within ±10% for most healthy adults. Individual factors like metabolism, muscle mass, and health conditions can affect actual needs.

How many calories should I eat to lose weight?

A moderate calorie deficit of 500 calories below your TDEE leads to approximately 0.5 kg (1 lb) of weight loss per week. Never go below 1,200 calories/day (women) or 1,500 calories/day (men) without medical supervision.

What macronutrient ratio should I follow?

A balanced diet typically consists of 30% protein, 40% carbohydrates, and 30% fat. Athletes may need more protein (35-40%), while endurance athletes may need more carbs.

Calorie Calculator

Find out how many calories you actually need — based on your body, activity, and goals.

Gender

Units

Age25 yr

Height (cm)170 cm

Weight (kg)70 kg

Activity Level

Daily Calorie Needs (TDEE)

2,258 cal

BMR

1,643 cal

Calories at rest

Activity Factor

×1.375

Lightly Active

Calorie Targets by Goal

Extreme Loss (-1 kg/wk)1,258 cal/day

Moderate Loss (-0.5 kg/wk)1,758 cal/day

Mild Loss (-0.25 kg/wk)2,008 cal/day

Maintain Weight2,258 cal/day

Mild Gain (+0.25 kg/wk)2,508 cal/day

Moderate Gain (+0.5 kg/wk)2,758 cal/day

Macronutrient Breakdown (Maintenance)

169g

Protein (30%)

226g

Carbs (40%)

75g

Fat (30%)

ProteinCarbsFat

Mifflin-St Jeor Formula

BMR = 10×weight + 6.25×height − 5×age + 5

TDEE = BMR × Activity Factor

* Calorie estimates are based on the Mifflin-St Jeor equation. Individual needs vary based on metabolism, health conditions, and other factors. Consult a healthcare professional or registered dietitian for personalized advice.

Calorie Calculator का उपयोग कैसे करें

1
Select your gender (Male or Female).
2
Enter your age, height (cm or feet/inches), and weight (kg or lbs).
3
Choose your activity level from sedentary to extra active.
4
Select your goal: lose weight, maintain, or gain weight.
5
View your daily calorie needs, BMR, and TDEE.
6
Check the macronutrient breakdown for protein, carbs, and fat targets.

Calorie Calculator के बारे में

Ever wondered why your friend eats the same food as you but stays lean? It comes down to calories in vs. calories out — and everyone's number is different. This calorie calculator figures out yours using the Mifflin-St Jeor equation, which research shows is the most accurate formula for most adults (within about ±10%).

How your number is calculated

First, we calculate your BMR (Basal Metabolic Rate) — that's the calories your body burns just to keep you alive: breathing, pumping blood, brain function. Then we multiply by your activity level to get your TDEE (Total Daily Energy Expenditure) — the real number of calories you burn in a day including walks, workouts, and daily movement.

What you get

Your exact BMR and TDEE numbers
Calorie targets for 6 different goals — from aggressive weight loss to moderate gain
Macronutrient breakdown in grams: how much protein, carbs, and fat to aim for
Works in both metric (cm/kg) and imperial (inches/lbs)

A word of caution

These numbers are a solid starting point, not gospel. Your actual needs depend on metabolism, muscle mass, hormones, sleep quality, and a dozen other factors. If you have specific health conditions — diabetes, thyroid issues, PCOS — talk to a dietitian before making big changes. This calculator gives you the math; a professional gives you the context.