Calorie Calculator
Calculate daily calorie needs based on BMR and activity level.
About Calorie Calculator
Designed for fitness beginners and weight-watchers, the Calorie Calculator opens instantly with no signup and nothing to install. Estimate daily calorie needs by entering age, gender, height, weight and activity level, and the tool applies the Mifflin-St Jeor formula, the standard used by most fitness apps, to compute basal metabolic rate and total daily energy expenditure. It then shows the calories needed to lose, maintain or gain weight at a safe rate, with a macronutrient split suggestion. Because the Indian diet varies from high-carb roti-dal to high-protein diets, the tool keeps the macro split editable, and it flags that very low calorie intake below 1,200 for women and 1,500 for men is unsafe. The activity factor ranges from sedentary desk work to heavy labour, so the estimate fits both office and field workers. Every default assumes Indian conditions, from metric units to INR prices, so the output is usable the moment you read it. Real-world uses include setting a daily calorie target, planning a weight-loss deficit, and deciding macros for a gym plan. It works just as well on a budget Android phone as on an office desktop, over any connection.
How to Use the Calorie Calculator
- Open the Calorie Calculator tool above — it loads instantly in your browser.
- Enter your values in the input fields provided.
- The result updates immediately — no calculate button needed (or click Calculate where shown).
- Copy or use your result directly. Nothing is stored or sent to any server.
Key Features of Calorie Calculator
- BMR calculation
- Activity levels
- Weight goals
- Mifflin-St Jeor formula
- Lose, maintain, gain goals
- Macro split suggestion
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Frequently Asked Questions
What is BMR and how is it calculated?
Basal Metabolic Rate (BMR) is calories burned at complete rest. Mifflin-St Jeor formula: Men: 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5. Women: 10 × weight + 6.25 × height - 5 × age - 161.
What is TDEE?
Total Daily Energy Expenditure (TDEE) = BMR × Activity Factor. Sedentary (1.2), Light (1.375), Moderate (1.55), Active (1.725), Very Active (1.9). Eat at TDEE to maintain weight.
How many calories for weight loss?
Create a 300-500 calorie deficit from TDEE for steady weight loss (0.5kg/week). Don't go below 1,200 (women) or 1,500 (men) calories. Combine with exercise for best results.
What is TDEE?
Total Daily Energy Expenditure is the calories you burn in a day including activity, and it is the number to compare your intake against for weight change.
How fast can I safely lose weight?
A deficit of 500 calories a day, leading to about 0.5 kg a week, is generally safe; faster loss risks muscle loss and rebound.