MyCalcPro
Fitness💪

Calorie Calculator

Calculate your daily calorie needs based on your age, gender, weight, height, and activity level. This calculator helps you determine how many calories you need to maintain, lose, or gain weight.

Calorie Calculator
Use the calculator below
Formula Explanation
How this calculator works

This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR):

For men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) + 5

For women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) - 161

Your Total Daily Energy Expenditure (TDEE) is calculated by multiplying your BMR by an activity factor:

  • Sedentary (little or no exercise): BMR × 1.2
  • Lightly active (light exercise 1-3 days/week): BMR × 1.375
  • Moderately active (moderate exercise 3-5 days/week): BMR × 1.55
  • Very active (hard exercise 6-7 days/week): BMR × 1.725
  • Extra active (very hard exercise & physical job): BMR × 1.9

For weight loss or gain, the calculator adjusts your TDEE:

  • Mild weight loss (0.25 kg/week): TDEE - 250 calories
  • Weight loss (0.5 kg/week): TDEE - 500 calories
  • Extreme weight loss (1 kg/week): TDEE - 1000 calories
  • Mild weight gain (0.25 kg/week): TDEE + 250 calories
  • Weight gain (0.5 kg/week): TDEE + 500 calories
  • Fast weight gain (1 kg/week): TDEE + 1000 calories