Calorie Calculator
Calculate your BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure). Determine your daily calorie needs based on your activity level.
Your Daily Calorie Needs
| Activity Level | Daily Calories |
|---|---|
| Sedentary | - |
| Light | - |
| Moderate | - |
| Very Active | - |
| Extremely Active | - |
How to use the Calorie Calculator
- Enter your age, gender, height and weight.
- Choose the activity level that matches a typical week.
- Click Calculate to see maintenance calories and targets for weight loss or gain.
- Pick a target, follow it for 2–3 weeks, and adjust based on your weight trend.
Formula used
Worked example
Woman, 28 years, 58 kg, 162 cm, light activity
BMR ≈ 1,292 kcal; maintenance ≈ 1,292 × 1.375 ≈ 1,776 kcal
Mild weight loss (−250 kcal): about 1,525 kcal/day
Weight loss of ~0.5 kg/week (−500 kcal): about 1,275 kcal/day
How much deficit is safe?
About 7,700 kcal equals roughly 1 kg of body fat, so a 500 kcal daily deficit leads to about 0.5 kg loss per week. Larger deficits cause muscle loss, fatigue and rebound weight gain. Aim to lose 0.5–1% of body weight per week, keep protein high (1.2–1.6 g per kg) and include strength training.
Tips for accurate results
- Weigh food for a week or two to learn real portion sizes.
- Drinks, oil and snacks are the most common hidden calories.
- Pregnant or breastfeeding women and people with medical conditions should follow a doctor's advice.
Frequently Asked Questions
Typically 300–500 kcal below your maintenance calories.
Common reasons are underestimated intake, water retention or overestimated activity. Track carefully for two weeks before adjusting.
No. Many people count for a few weeks to learn portions, then switch to habits.
Content reviewed by Vinod, Easy Smart Calculator · Last updated October 2026
Understanding BMR & TDEE
BMR (Basal Metabolic Rate): The number of calories your body burns at complete rest. Calculated using the Mifflin-St Jeor equation.
TDEE (Total Daily Energy Expenditure): Total calories burned in a day including basal metabolism and physical activity.
Activity Levels Explained
- Sedentary: No exercise or desk job
- Light: Light exercise 1-3 days per week
- Moderate: Regular exercise 3-5 days per week
- Very Active: Heavy exercise 6-7 days per week
- Extremely Active: Physical job or athletic training