Calorie Calculator – Estimate Your Daily Calorie Needs

Daily calorie needs are calculated using the Mifflin-St Jeor equation, which determines your Basal Metabolic Rate (BMR) based on gender, age, height, and weight. This is then multiplied by an activity factor and adjusted for your goal (weight loss, maintenance, or gain).

Basal Metabolic Rate (BMR) is the number of calories your body needs at complete rest to maintain basic functions. Total Daily Energy Expenditure (TDEE) is your BMR plus additional calories burned through physical activity and digestion. TDEE represents your daily calorie burn.

While this calculator uses scientifically validated equations, it provides an estimate. Individual factors like genetics, body composition, and specific health conditions may affect your actual calorie needs. For the most accurate assessment, consult with a healthcare provider or registered dietitian.

Macronutrients (protein, carbohydrates, and fats) are nutrients your body needs in large amounts to function properly. Protein supports muscle growth and repair, carbohydrates provide energy, and fats support hormone production and nutrient absorption. The right balance is important for achieving your health goals.

A moderate calorie deficit of 500 calories per day is generally recommended for sustainable weight loss of about 1 pound per week. Larger deficits may lead to faster weight loss but could be harder to maintain and may impact muscle mass and metabolism negatively.

Not necessarily. While calorie awareness can be helpful, focusing on whole, nutrient-dense foods, portion control, and mindful eating can be effective strategies for weight maintenance without strict calorie counting.

Men generally have more muscle mass and less body fat than women of similar size, which leads to higher metabolic rates. Muscle tissue requires more energy to maintain than fat tissue, resulting in higher calorie needs for men.