Calorie Calculator

This calculator estimates how many calories you need per day based on your age, gender, height, weight, and activity level. It also helps you design an overall diet and nutrition plan by showing an easy-to-read overview of your estimated energy requirement, so you can better monitor progress toward weight loss, maintenance, or weight gain with a simple, intuitive structure.

Basal Metabolic Rate (BMR) is the number of calories your body needs at rest to keep essential functions going, like breathing, circulation, and cell repair. It reflects how your metabolism works when you are not exercising. The calculator uses BMR to determine your underlying energy requirement and then combines it with your usual daily activity to provide more personalized and optimal guidance.

Total Daily Energy Expenditure (TDEE) is your estimated total calorie burn for a full day, including walking, working, training, and other movement. Once the calculator knows your TDEE, it can analyze that value and suggest an efficient eating strategy so you can maintain, gain, or lose weight within a realistic and healthy diet framework.

• Sedentary – Mostly sitting, little to no structured exercise.
• Lightly active – Light workouts or sports 1–3 days/week.
• Moderately active – Moderate exercise 3–5 days/week.
• Very active – Hard exercise 6–7 days/week.
• Extra active – Very intense training or a physically demanding job.

Think about your weekly routine, then select the level that best matches your lifestyle. You can always track your progress and later adjust the choice if the estimated requirement seems too high or too low.

For most generally healthy adults, losing around 0.5–1 kg per week is considered a realistic and safe target. This usually comes from an energy deficit created by combining a balanced diet with consistent exercise. If you plan a more aggressive loss, it’s recommended to consult a health or nutrition professional who can analyze your situation and recommend an optimal and safe approach.

No. The Goal Weight field is optional and the calculator works as a stand-alone energy tracker even without it. If you only want to maintain your current condition, you can skip this input. If you do enter a goal, the tool can better determine a dynamic, step-by-step plan to move you toward that target in a structured and efficient way.

The food table gives approximate calorie values for everyday items like fruit, rice, bread, pizza, and chocolate. You can use it to quickly analyze how a snack or meal might fit into your daily nutrition plan, and to make smarter macronutrient and portion choices without needing a separate diet tracker.

The exercise table shows estimated calories burned in 30 minutes for activities such as walking, running, cycling, swimming, HIIT, weight training, yoga, or jump rope for an average-sized person. It helps you better understand how each workout contributes to your total daily energy expenditure so you can optimize your training schedule and maintain a more balanced health and fitness routine.

The underlying formulas are based on research and provide an estimated but practical starting point. Because every body is different, real-world results can vary. The best approach is to treat the result as an initial guideline, then monitor changes over a few weeks and adjust your diet and exercise pattern to optimize your personal outcome.

This tool is aimed at generally healthy adults looking for a simple, user-friendly way to estimate their energy requirement and structure a diet plan. Children, pregnant or breastfeeding women, and people with significant medical conditions or eating disorders should not rely solely on any online tracker and are strongly encouraged to seek personalized advice from a qualified health or nutrition professional.