Free Calorie Calculator
Calculate your daily caloric needs and reach your weight goals
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About Calorie Calculation
Basal Metabolic Rate (BMR) represents the number of calories your body burns at rest to maintain vital functions: breathing, blood circulation, cell production, etc. It's the minimum energy required to stay alive.
Total Daily Energy Expenditure (TDEE) represents the total number of calories you burn in 24 hours, including your basal metabolic rate and your physical activity level.
Step 1: BMR Calculation
We use the Mifflin-St Jeor formula, recognized as the most accurate:
Men:
BMR = (10 × weight_kg) + (6.25 × height_cm) - (5 × age) + 5
Women:
BMR = (10 × weight_kg) + (6.25 × height_cm) - (5 × age) - 161
Step 2: TDEE Calculation
TDEE = BMR × Activity coefficient
Step 3: Goals
- Weight loss: TDEE - 500 cal (≈ -0.5 kg/week)
- Maintenance: TDEE
- Weight gain: TDEE + 500 cal (≈ +0.5 kg/week)
Sedentary (1.2)
Desk job, little or no exercise
Lightly Active (1.375)
Light exercise 1-3 days per week
Moderately Active (1.55)
Moderate exercise 3-5 days per week
Very Active (1.725)
Intense exercise 6-7 days per week
Choose the level that best matches your current lifestyle.
Recommended deficit: 500 calories per day
- Healthy weight loss: 0.5-1 kg per week
- Avoid excessive deficits (> 1000 cal)
- Maintain minimum intake based on gender
- Prioritize balanced nutrition
- Combine with regular exercise
Important: Don't go below 1200 cal/day (women) or 1500 cal/day (men) without medical supervision.
These calculations are estimates
Factors not accounted for:
- Body composition (muscle vs fat)
- Individual metabolism
- Genetics
- Medical conditions
- Medications
- Sleep quality
- Stress levels
Adjustments needed:
Track your results over 2-3 weeks and adjust your calories based on actual progress.
Medical Disclaimer. This calculator provides estimates for informational purposes only. These recommendations do not replace the advice of a healthcare professional. Consult a doctor or nutritionist before starting any weight loss or gain program, especially if you have medical conditions.
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