Calorie Calculator

Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest just to maintain vital functions like breathing, circulation, and cell production—typically 1,200-1,800 calories for women and 1,600-2,400 for men. Total Daily Energy Expenditure (TDEE) is your BMR plus all the calories burned through daily activities and exercise. TDEE is what you actually burn each day and is the number you should use for diet planning.

To lose weight, eat fewer calories than your TDEE. A safe deficit is 500-750 calories per day, which leads to losing about 0.5-0.75 kg (1-1.5 lbs) per week. For example, if your TDEE is 2,200 calories, eat 1,450-1,700 calories daily for steady weight loss. Never go below 1,200 calories (women) or 1,500 calories (men) without medical supervision, as this can slow your metabolism and cause nutrient deficiencies.

Activity level multiplies your BMR significantly. Sedentary (desk job, little exercise): BMR × 1.2. Light activity (1-3 days/week exercise): BMR × 1.375. Moderate (3-5 days/week): BMR × 1.55. Very active (6-7 days/week intense exercise): BMR × 1.725. Extremely active (physical job + daily training): BMR × 1.9. A moderately active person might burn 500-800 more calories daily than someone sedentary.

The Mifflin-St Jeor equation is considered most accurate for most people. For men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5. For women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161. Example: A 30-year-old woman, 165cm, 65kg: BMR = (10 × 65) + (6.25 × 165) - (5 × 30) - 161 = 1,381 calories/day.

For muscle gain, eat a calorie surplus of 250-500 calories above your TDEE, combined with strength training. This supports muscle growth while minimizing fat gain. If your TDEE is 2,500 calories, aim for 2,750-3,000 calories daily. Ensure adequate protein (1.6-2.2g per kg of body weight) and prioritize complex carbs around workouts. A smaller surplus of 200-300 calories leads to 'lean bulking' with minimal fat gain.