CALORIE CALCULATOR
Calculate your daily calorie needs (TDEE) based on age, weight, height, sex, and activity level. Includes BMR, macro breakdown, and weight goal targets.
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⚠ Calorie estimates are based on the Mifflin-St Jeor formula and are approximations. Individual metabolism varies. These figures are not medical advice — consult a registered dietitian or healthcare provider before making significant dietary changes.
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// FAQ
FREQUENTLY ASKED QUESTIONS
Q1.How many calories should I eat per day?
Your daily calorie needs depend on your age, sex, height, weight, and activity level. Most adults need between 1,600–3,000 calories per day. The Mifflin-St Jeor formula used here estimates your Basal Metabolic Rate (BMR), which is then multiplied by an activity factor to give your Total Daily Energy Expenditure (TDEE) — the calories you need to maintain your current weight.
Q2.What is TDEE and how is it calculated?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, accounting for activity. It's calculated by first finding your BMR (Basal Metabolic Rate — calories burned at rest), then multiplying by an activity multiplier: Sedentary (×1.2), Lightly Active (×1.375), Moderately Active (×1.55), Very Active (×1.725), or Extra Active (×1.9).
Q3.What is BMR and how is it different from TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns just to stay alive while at complete rest — breathing, circulation, cell production, etc. TDEE adds your activity on top of BMR. Think of BMR as your "idle" burn rate. You should never eat below your BMR for extended periods as this can be dangerous.
Q4.How many calories should I eat to lose weight?
A safe calorie deficit for weight loss is typically 500 calories/day below TDEE, which results in approximately 1 lb (0.45 kg) of fat loss per week. A 1,000 cal/day deficit = ~2 lbs/week. Most health authorities recommend not going below 1,200 calories/day for women or 1,500 for men. Sustainable, moderate deficits are safer and more maintainable than extreme restriction.
Q5.What is the Mifflin-St Jeor formula?
The Mifflin-St Jeor formula (1990) is considered the most accurate formula for estimating BMR in most adults. For males: BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5. For females: BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161. It outperforms the older Harris-Benedict formula in studies for most non-obese adults.
Q6.How accurate are calorie calculators?
Calorie calculators give a useful estimate — typically within 10-15% of actual needs. Individual metabolism varies based on genetics, hormones, body composition, gut microbiome, sleep, and stress. Treat the result as a starting point: track your weight for 2-3 weeks, then adjust intake up or down based on real results. The formula is most accurate for average-body-composition adults.
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