Calorie Calculator

What are calories?

Calories (kcal) are units of energy. Everything you eat and drink provides your body with energy that it uses for basic functions, physical activity and digestion. Eating more than you burn leads to weight gain; eating less leads to weight loss.

How this calculator works

We use the Mifflin-St Jeor equation — the most validated formula for estimating Basal Metabolic Rate (BMR), which is how many calories your body burns at rest. This is then multiplied by your activity level to get your Total Daily Energy Expenditure (TDEE).

Calorie targets by goal

• Weight loss: A deficit of 500 cal/day typically results in ~0.5 kg per week
• Maintenance: Eating at TDEE keeps your weight stable
• Muscle gain: A surplus of 300 cal/day with resistance training supports muscle growth