Calorie Calculator
Enter your age, gender, weight, height, and activity level to calculate your daily calorie needs — BMR, maintenance (TDEE), deficit & surplus.
Introduction
Our Calorie Calculator estimates how many calories you need daily to maintain, lose, or gain weight.
How it Works
TDEE = BMR × Activity Level Multiplier
For Men: BMR = 10×weight + 6.25×height − 5×age + 5
For Women: BMR = 10×weight + 6.25×height − 5×age − 161
Step-by-Step Usage Guide
- Enter your age, gender, weight, and height.
- Select your activity level.
- Click calculate to get your BMR and TDEE.
- Create deficit (-500 kcal) to lose weight or surplus (+500 kcal) to gain.
Maintenance Calories Calculator
Estimate daily calories to maintain weight.
Calorie Deficit Calculator
Subtract ~500 kcal/day → lose ~0.5 kg/week.
Calorie Surplus Calculator
Add ~500 kcal/day above TDEE → gain muscle/weight.
Food Calorie Calculator & Tracker
Track calories with apps or diaries for consistent results.