Calory Calculator

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Calorie & TDEE Calculator

Calculate your Daily Energy Expenditure based on your profile

Male Female
Sedentary (Little or no exercise) Lightly Active (Exercise 1-3 days/week) Moderately Active (Exercise 3-5 days/week) Very Active (Exercise 6-7 days/week) Extra Active (Hard exercise/Physical job)

Your Calorie Requirements

Weight Loss
–
Calories/Day
Maintenance
–
Calories/Day
Weight Gain
–
Calories/Day

*Calculations are based on the Mifflin-St Jeor Equation, widely considered the most accurate for BMR calculation.

Understanding Your Daily Calorie Needs

A calorie calculator is a vital tool for anyone looking to manage their weight, whether the goal is fat loss, muscle gain, or maintaining a healthy lifestyle. By calculating your Basal Metabolic Rate (BMR) and your Total Daily Energy Expenditure (TDEE), you can create a nutrition plan that aligns with your biology.

How Does the Calculation Work?

Our calculator uses the Mifflin-St Jeor Equation, which is the current gold standard in clinical settings. It takes into account four primary variables:

  • Age: Metabolic rate naturally slows down as we age due to changes in muscle mass and hormone levels.
  • Gender: On average, biological males have more muscle mass and lower body fat percentages, resulting in higher calorie needs.
  • Weight: More body mass requires more energy to move and maintain.
  • Height: Taller individuals generally have more surface area and larger organs, which increases energy consumption.

Activity Level: The Multiplier

Your BMR is what you burn if you stayed in bed all day. To find your TDEE, we multiply that number by your activity factor:

  • Sedentary: Desk job, minimal walking.
  • Moderately Active: Someone who goes to the gym 3-5 times a week for an hour.
  • Extra Active: Professional athletes or construction workers performing heavy labor daily.

Realistic Example

Let's look at a 35-year-old male, weighing 85kg at 180cm tall with a moderately active lifestyle:

  1. BMR Calculation: (10 × 85) + (6.25 × 180) – (5 × 35) + 5 = 1,805 Calories.
  2. TDEE Calculation: 1,805 × 1.55 = 2,798 Calories for maintenance.
  3. Weight Loss: To lose 0.5kg per week, he would target roughly 2,298 Calories (a 500-calorie deficit).

Important Health Note

While this calculator provides a scientifically-backed estimate, it does not account for specific medical conditions, body composition (muscle vs fat ratio), or hormonal imbalances. Always consult with a healthcare professional or registered dietitian before making significant changes to your diet or exercise routine.

function calculateCalories() { var age = parseFloat(document.getElementById('calAge').value); var gender = document.getElementById('calGender').value; var weight = parseFloat(document.getElementById('calWeight').value); var height = parseFloat(document.getElementById('calHeight').value); var activity = parseFloat(document.getElementById('calActivity').value); if (isNaN(age) || isNaN(weight) || isNaN(height)) { alert('Please enter valid numbers for age, weight, and height.'); return; } if (age <= 0 || weight <= 0 || height <= 0) { alert('Values must be greater than zero.'); return; } var bmr; if (gender === 'male') { // Mifflin-St Jeor for Men bmr = (10 * weight) + (6.25 * height) – (5 * age) + 5; } else { // Mifflin-St Jeor for Women bmr = (10 * weight) + (6.25 * height) – (5 * age) – 161; } var maintenance = Math.round(bmr * activity); var loss = Math.round(maintenance – 500); var gain = Math.round(maintenance + 500); // Ensure we don't show negative calories for extreme edge cases if (loss < 1000) loss = "1,200 (Min)"; document.getElementById('resMaintain').innerText = maintenance.toLocaleString(); document.getElementById('resLoss').innerText = (typeof loss === 'number' ? loss.toLocaleString() : loss); document.getElementById('resGain').innerText = gain.toLocaleString(); document.getElementById('calResultContainer').style.display = 'block'; // Smooth scroll to results document.getElementById('calResultContainer').scrollIntoView({ behavior: 'smooth', block: 'nearest' }); }

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