Calorie Calculator
Calculate your daily calorie requirements based on your personal metrics and activity level. Essential for weight loss, gain, or maintenance planning.
Understanding Daily Calorie Needs
Your daily calorie requirement depends on multiple factors: age, gender, weight, height, and activity level. The Mifflin-St Jeor equation, widely used by nutritionists and fitness professionals, provides accurate estimates. This calculation helps you determine how many calories you need to maintain current weight, lose weight, or gain muscle. A typical deficit of 300-500 calories daily results in healthy weight loss of 0.5-1 kg per week. For weight gain, add 300-500 calories to your maintenance level. Your Basal Metabolic Rate (BMR) is multiplied by your activity factor to get Total Daily Energy Expenditure (TDEE). Remember that individual metabolism varies, and these are estimates—track your actual results and adjust accordingly.