Calorie Calculator
Estimate your daily calorie needs from your BMR, activity level, and goal.
How the calculator works
The calculation runs in three steps. Step one, BMR: men get (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5, and women get the same core terms but end with − 161, reflecting the lower average metabolic rate of female bodies at the same size. Step two, activity: the BMR is multiplied by one of five standard factors — 1.20 sedentary, 1.375 lightly active, 1.55 moderately active, 1.725 very active, and 1.90 extra active — because every movement on top of resting metabolism burns additional energy. Step three, goal: the maintenance result is kept as-is for maintaining weight, reduced by 500 kcal to lose roughly half a kilogram per week, or increased by 300 kcal to gain weight at a measured pace that limits fat accumulation.
Formula
TDEE = BMR × activity multiplier
Target = TDEE − 500 (lose) | TDEE (maintain) | TDEE + 300 (gain)
Where:
- weight — body mass in kilograms
- height — stature in centimeters
- activity multiplier — 1.20 / 1.375 / 1.55 / 1.725 / 1.90 by activity level
- ±500 / +300 kcal — the daily adjustment for losing or gaining weight
Example
Take a 30-year-old man weighing 70 kg at 175 cm who trains three days a week. His BMR is (10 × 70) + (6.25 × 175) − (5 × 30) + 5 = 1,649 calories. With a moderately active multiplier of 1.55, his maintenance works out at about 2,556 calories a day. Choosing “Lose weight” sets his target near 2,056 calories, a deficit of 500 that over a week adds up to roughly half a kilogram of body mass; “Gain weight” would instead put him near 2,856.