Enter Your Details
Based on Mifflin-St Jeor and activity level
Enter your details and calculate daily calories.
About Calorie Calculator
A calorie calculator estimates how many calories you burn each day based on your BMR and activity level (TDEE). It can guide weight maintenance, loss, or gain targets.
Small daily adjustments of 250–500 calories are usually more sustainable than extreme deficits or surpluses.
Quick tips
- Pick the activity level that matches your real weekly routine
- Track progress for 2–3 weeks before changing targets
- Protein and strength training help preserve muscle in a deficit