Calorie Calculator
Track your daily calorie needs with our calorie calculator. Enter age, weight, height, activity level, and goals to plan meals and maintain a healthy lifestyle effectively.
25 years
170 cm
65 kg
What are Calories?
Calories are units of energy that measure how much fuel your body gets from the foods and drinks you consume. They power all bodily functions, from movement to organ function.
Why track Calories?
Tracking calories is important for several reasons:
- Weight management: Eating more calories than you burn leads to weight gain, while eating fewer leads to weight loss.
- Balanced nutrition: Ensures you are eating enough to fuel your body without excess.
- Performance & recovery: Athletes use calorie tracking to optimize energy and recovery.
How to Calculate Daily Calories
Daily calorie needs are estimated using your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE):
- BMR: The calories needed for your body to function at complete rest.
- TDEE: BMR plus calories burned through daily activity, exercise, and digestion.
- Daily goal: Adjust intake based on whether you want to lose, maintain, or gain weight.
What are the Sources of Calories?
Calories come from three main macronutrients:
- Carbohydrates: 4 calories per gram – body’s primary energy source.
- Proteins: 4 calories per gram – essential for muscle repair and growth.
- Fats: 9 calories per gram – concentrated energy source and vital for hormones.
Tips for Managing Calories
Practical strategies for calorie control include:
- Tracking intake with apps or food journals
- Prioritizing nutrient-dense foods over empty calories
- Controlling portion sizes
- Balancing activity levels with food intake
- Focusing on long-term habits, not quick fixes
Formula & Activity Levels
Calorie Calculator (TDEE)
Activity Factors
Calorie Example
Daily Calorie Needs
Daily calorie needs estimate how many calories a person requires to maintain their current weight, factoring in activity level. A common method is the Mifflin-St Jeor formula for BMR multiplied by an activity factor:
Daily Calories = BMR × Activity Factor
Real-Life Example
A 30-year-old man weighs 70 kg and is 175 cm tall. He is moderately active (activity factor ≈ 1.55).
- First, calculate BMR: 10 × 70 + 6.25 × 175 - 5 × 30 + 5 = 700 + 1093.75 - 150 + 5 ≈ 1,648.75 kcal/day
- Then, calculate total daily calories: 1,648.75 × 1.55 ≈ 2,555 kcal/day
Key Insight
This means the person needs approximately 2,555 kcal/day to maintain his current weight, considering his moderate activity level. Adjusting calorie intake up or down can lead to weight gain or loss, respectively.
What is a Calorie Deficit?
A calorie deficit occurs when you consume fewer calories than your body burns. This leads to weight loss over time. A safe deficit is typically 500–750 kcal/day for steady results.
What is a Calorie Surplus?
A calorie surplus occurs when you consume more calories than you burn. This leads to weight gain, often used for building muscle during strength training programs.