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Health & Fitness

Calorie Calculator

Find your daily calorie needs based on your age, gender, weight, and activity level.

Personal Information

30 years
70 kg
170 cm

Daily Calories

2,507

calories per day

Metabolic Rate

Basal Metabolic Rate (BMR)1,618 cal
Total Daily Energy (TDEE)2,507 cal

Recommended Macros

112g

Protein

327g

Carbs

84g

Fat

To maintain your current weight, eat your calculated TDEE. This is the total calories you burn each day.

How Are Calories Calculated?

We use the Mifflin-St Jeor equation, which is considered the most accurate for estimating BMR:

BMRmale=10×weight+6.25×height−5×age+5\text{BMR}_{\text{male}} = 10 \times \text{weight} + 6.25 \times \text{height} - 5 \times \text{age} + 5
BMRfemale=10×weight+6.25×height−5×age−161\text{BMR}_{\text{female}} = 10 \times \text{weight} + 6.25 \times \text{height} - 5 \times \text{age} - 161

Activity Level Multipliers

Activity LevelMultiplier
Sedentary× 1.2
Lightly Active× 1.375
Moderately Active× 1.55
Very Active× 1.725
Extra Active× 1.9

Tips for Managing Calories

  • 1Track your food intake for a week to understand your eating patterns
  • 2Don't drop below 1,200 calories daily without medical supervision
  • 3Protein helps you feel full longer and preserves muscle mass
  • 4Drink water before meals to help control portions
  • 5Focus on nutrient-dense foods over empty calories

Related Calculators

BMI Calculator

Calculate your Body Mass Index

TDEE Calculator

Calculate your Total Daily Energy Expenditure to understand how many calories you burn each day.