The Calorie Calculator helps you estimate how many calories your body needs each day to maintain, lose, or gain weight — based on your age, gender, height, weight, and activity level. Understanding your daily calorie requirement is the foundation of any effective diet or fitness plan.
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
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest. To find your Total Daily Energy Expenditure (TDEE), multiply BMR by your activity factor: Sedentary (desk job, no exercise) × 1.2, Lightly active (1–3 days/week exercise) × 1.375, Moderately active (3–5 days/week) × 1.55, Very active (6–7 days/week) × 1.725.
A 30-year-old male, 175 cm tall, weighing 75 kg, with moderate activity: BMR = (10×75) + (6.25×175) − (5×30) + 5 = 750 + 1093.75 − 150 + 5 = 1698.75 calories/day. TDEE = 1698.75 × 1.55 ≈ 2633 calories/day. To lose weight, eat ~2133 calories/day (500 calorie deficit). To gain weight, eat ~3133 calories/day.