Planning to lose weight, build muscle, or simply stay healthy? Then you need to know how many calories your body actually needs every day. And that’s exactly where a Calorie Calculator comes in.
A calorie calculator is a simple but powerful tool that tells you how many calories your body needs in a day based on your age, gender, weight, height, and physical activity level. Whether you're looking to lose weight, gain weight, or maintain your current weight, this tool gives you a clear starting point.
This tool gives you two main numbers:
The formula used is called the Mifflin-St Jeor Equation. It's slightly different for men and women:
Once your BMR is calculated, it is multiplied by an activity factor based on your lifestyle:
Everyone’s lifestyle is different, so your daily calorie needs depend on how active you are:
Let’s take an example. Suppose you’re a 28-year-old woman, 165 cm tall, weighing 60 kg, and moderately active.
Your BMR would be:
10 × 60 + 6.25 × 165 − 5 × 28 − 161 = 600 + 1031.25 − 140 − 161 = 1330.25 kcal/day
TDEE = 1330.25 × 1.55 = 2061.89 kcal/day
This means your body needs about 2062 calories per day to maintain your current weight.
Once you know your TDEE, you can plan your diet easily:
Q. Can I use this if I have a medical condition?
Yes, but do consult your doctor or a certified dietitian before making changes.
Q. Will this work for weight gain too?
Absolutely! Just eat more than your daily requirement, and focus on strength training for lean muscle gain.
Q. What if I don't exercise at all?
No problem. Just choose "Sedentary" in the activity level — your result will still be correct.
Q. How often should I update my details?
Ideally once a month, or when there’s a major change in your weight or lifestyle.
Your calorie needs don’t stay the same forever. As you get fitter, gain or lose weight, or change your routine — your TDEE changes too. So it’s a good idea to save this page and come back every few weeks to re-check your numbers.
A Calorie Calculator is not just a tool — it’s your personal guide to smarter eating and healthier living. It helps you understand your body’s real energy needs and makes your fitness journey more clear and goal-driven.
Whether you want to drop a few kilos, bulk up, or just feel more energetic — this is the first step in the right direction. Try it now, and let your health goals become more achievable, one number at a time.