Calorie Calculator

A calorie is a unit of energy. In nutrition, we use kilocalories (kcal), often simply called calories. Your body needs calories to perform basic functions like breathing, circulation, and cell repair, as well as physical activity.

Basal Metabolic Rate (BMR) is the number of calories your body needs at complete rest to maintain basic physiological functions. It represents the minimum energy needed to keep you alive.

Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day, accounting for your activity level. It equals your BMR multiplied by an activity factor.

A common recommendation is to eat 500 calories below your TDEE per day, which results in approximately 0.5 kg (1 lb) of weight loss per week. Avoid eating below 1200 calories (women) or 1500 calories (men) without medical supervision.

The Mifflin-St Jeor equation is considered the most accurate for estimating BMR in most adults. The Harris-Benedict equation is also widely used but may overestimate calorie needs slightly.

You can increase calorie expenditure through aerobic exercise, strength training (which raises resting metabolic rate by building muscle), non-exercise activity thermogenesis (NEAT), and staying active throughout the day.