CalcHub

Calorie Calculator

Calculate your daily calorie needs based on your personal information and goals.

Calorie Calculator

Determine how many calories you need each day to maintain, lose, or gain weight.

Understanding Calorie Calculations

What is BMR?

Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic physiological functions while at complete rest. This includes breathing, circulating blood, cell production, and maintaining body temperature.

Your BMR represents the minimum amount of energy needed to keep your body functioning.

What is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories you burn each day. It includes your BMR plus additional calories burned through physical activity and the thermic effect of food (digestion).

Your TDEE represents how many calories you need to maintain your current weight.

Calculation Formulas

This calculator offers three different formulas to estimate your calorie needs:

  • Mifflin-St Jeor Equation: Considered the most accurate for most people. It calculates BMR based on weight, height, age, and gender.
  • Harris-Benedict Equation: One of the earliest formulas developed. It tends to overestimate calorie needs slightly.
  • Katch-McArdle Formula: Takes into account lean body mass, which can be more accurate for athletic individuals with lower body fat percentages.

Activity Levels Explained

Sedentary

Little or no exercise and desk job

  • Office work with minimal movement
  • Driving to and from work
  • No intentional exercise
  • Less than 5,000 steps per day

Lightly Active

Light exercise 1-3 days per week

  • Walking for 30-45 minutes, 1-3 times per week
  • Light gardening or housework
  • Standing job with some walking
  • About 5,000-7,500 steps per day

Moderately Active

Moderate exercise 3-5 days per week

  • Jogging, cycling, or swimming 3-5 days per week
  • Recreational sports 2-3 times per week
  • Active job with regular movement
  • About 7,500-10,000 steps per day

Active

Hard exercise 6-7 days per week

  • Intense workouts almost daily
  • Training for athletic competitions
  • Physical labor job
  • About 10,000-12,500 steps per day

Very Active

Very hard exercise & physical job or training twice daily

  • Professional or competitive athlete
  • Very physically demanding job
  • Multiple training sessions per day
  • More than 12,500 steps per day

Weight Management Guidelines

For Weight Loss

To lose weight in a healthy, sustainable way:

  • Aim for a calorie deficit of 500-1000 calories per day to lose 0.5-1 kg per week
  • Focus on nutrient-dense foods that keep you feeling full
  • Include protein with each meal to preserve muscle mass
  • Stay hydrated, as thirst is often mistaken for hunger
  • Combine diet changes with regular physical activity
  • Don't go below 1,200 calories per day for women or 1,500 for men without medical supervision

For Weight Gain

To gain weight in a healthy way (especially muscle):

  • Aim for a calorie surplus of 250-500 calories per day to gain 0.25-0.5 kg per week
  • Prioritize protein intake (1.6-2.2g per kg of body weight)
  • Include healthy fats and complex carbohydrates
  • Combine with strength training to promote muscle growth
  • Eat more frequently if you struggle with large meals
  • Focus on nutrient-dense foods rather than empty calories

Healthy Eating Tips

Regardless of your calorie goals, these principles apply to everyone:

  • Eat whole foods: Focus on vegetables, fruits, lean proteins, whole grains, and healthy fats
  • Limit processed foods: These often contain added sugars, unhealthy fats, and excess sodium
  • Practice portion control: Even healthy foods can contribute to weight gain if portions are too large
  • Stay hydrated: Drink water throughout the day and limit sugary beverages
  • Plan meals: Preparing meals in advance can help you make healthier choices
  • Listen to your body: Eat when you're hungry and stop when you're satisfied, not full

Related Calculators

BMI Calculator

Calculate your Body Mass Index and understand what it means for your health.

Use Calculator

Percentage Calculator

Calculate percentages, increases, decreases, and more with our easy-to-use tool.

Use Calculator

Date Calculator

Calculate days between dates, add or subtract time from a date, and more.

Use Calculator