Calorie Calculator
Calculate your daily calorie needs based on weight, height, age and activity.
Input Values
kg
cm
Yrs
Results
Enter values to see results.
⚠️ Results are indicative only. Consult a qualified professional before making any decisions.
What is this Calculator?
The Calorie Calculator estimates your daily calorie requirement based on your weight, height, age, gender, and activity level. It uses the Mifflin-St Jeor equation — the most scientifically validated formula for calculating daily energy needs.
How to Use
1
Enter Weight, Height & Age: Enter your current weight (kg), height (cm), and age.
2
Select Gender: Select Male or Female.
3
Select Activity Level: Choose from Sedentary, Light, Moderate, Active, or Very Active.
4
View Results: See your BMR, maintenance calories, and targets for weight loss and gain.
Frequently Asked Questions
It is the formula used to calculate BMR: Male: 10W + 6.25H − 5A + 5. Female: 10W + 6.25H − 5A − 161. Where W = weight (kg), H = height (cm), A = age. Daily calories = BMR × Activity Multiplier.
Sedentary means little to no exercise — desk job, minimal walking. Activity multiplier is 1.2. Light = 1–3 days/week exercise (1.375). Moderate = 3–5 days/week (1.55). Active = 6–7 days/week (1.725). Very Active = physical job + exercise (1.9).
1 kg of fat = approximately 7,700 calories. To lose 1 kg per week, you need a daily calorie deficit of about 1,100 calories (7,700 ÷ 7). Most experts recommend a safer deficit of 500 calories/day for 0.5 kg/week loss.
Most health organizations recommend a minimum of 1,200 calories/day for women and 1,500 calories/day for men. Going below these levels can lead to nutritional deficiencies and muscle loss.
Protein = 4 cal/g, Carbohydrates = 4 cal/g, Fat = 9 cal/g, Alcohol = 7 cal/g. Fat is the most calorie-dense macronutrient. Fibre-rich foods are filling with fewer calories.
Yes — by eating whole foods, controlling portion sizes, reducing ultra-processed food, increasing protein and fibre intake, you can lose weight without strict calorie counting.