Calorie Calculator

Daily calorie needs depend on age, gender, weight, height, and activity level. Average ranges are 2,000-2,500 for men and 1,600-2,000 for women. The calculator provides a personalized estimate based on your specific measurements and goals.

It first calculates your BMR using the Mifflin-St Jeor equation, then multiplies by your activity level to get TDEE. For weight loss, it subtracts 500 calories (for ~0.5kg/week loss). For weight gain, it adds 500 calories.

A deficit of 500-750 calories per day is generally safe, resulting in 0.5-0.75kg weight loss per week. Never go below 1,200 calories (women) or 1,500 calories (men) without medical supervision, as this can slow metabolism and cause nutrient deficiencies.

Calorie counting is one effective approach but not the only one. It provides awareness of intake and helps identify high-calorie foods. Some people prefer portion control, mindful eating, or tracking macronutrients instead. The calculator gives you a target to work with.

Activity multipliers range from 1.2 (sedentary/desk job) to 1.9 (very active/physical job + daily exercise). A sedentary person with a BMR of 1,500 needs ~1,800 calories, while a very active person with the same BMR needs ~2,850 calories.