Calorie Needs Calculator
Estimate your daily calorie requirements based on your lifestyle and fitness goals.
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Your Information
Moderate exercise 3-5 days/week
Basal Metabolic Rate (BMR)
1649 cal/day
Calories burned at rest
Total Daily Energy Expenditure (TDEE)
2556 cal/day
Calories burned with activity level
Weight Loss Goal
2056 cal/day
~0.5 kg/week loss
Weight Gain Goal
2856 cal/day
~0.3 kg/week gain
How This Works
BMR Calculation
Uses the Mifflin-St Jeor equation to calculate your basal metabolic rate - the minimum calories your body needs at rest.
TDEE Calculation
Multiplies your BMR by an activity factor to estimate total daily energy expenditure based on your lifestyle.
Weight Goals
Uses standard calorie deficits/surpluses (500 cal loss, 300 cal gain) to estimate weight change rates.