Calorie Calculator
Find out how many calories you actually need — based on your body, activity, and goals.
Calorie Targets by Goal
Macronutrient Breakdown (Maintenance)
Mifflin-St Jeor Formula
* 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 कसरी प्रयोग गर्ने
- 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 बारेमा
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.