What is Calorie Calculator?
A calorie calculator determines the daily total energy intake required to sustain current body weight (TDEE), or to induce a structured caloric deficit for fat reduction or surplus for muscle hypertrophy.
How to Use This Calculator
- Select biological sex, age, height, and body weight.
- Specify your typical weekly physical activity frequency.
- Review your daily maintenance intake alongside targets for fat loss and muscle gain.
The Mathematical Formula & Variables
BMR = 10*Weight(kg) + 6.25*Height(cm) - 5*Age + (+5 for male, -161 for female); TDEE = BMR * ActivityMultiplier
Variables Definition
| Symbol / Variable | Name | Description |
|---|---|---|
BMR |
Basal Metabolic Rate | Energy expended at complete rest to sustain vital organ life. |
TDEE |
Total Energy Expenditure | Total daily calories burned including digestion and physical movement. |
Step-by-Step Worked Example
Scenario: Male, 28 years old, 5 ft 10 in (177.8 cm), 170 lbs (77.1 kg), moderately active.
- BMR = (10 * 77.1) + (6.25 * 177.8) - (5 * 28) + 5 = 771 + 1,111.25 - 140 + 5 = 1,747.25 kcal.
- Moderate Activity Multiplier = 1.55.
- TDEE = 1,747.25 * 1.55 = 2,708 kcal/day to maintain weight.
- Fat Loss Deficit (1 lb/week = -500 kcal): 2,708 - 500 = 2,208 kcal/day.
Result: Maintenance: 2,708 kcal/day | Fat Loss: 2,208 kcal/day
Frequently Asked Questions
How big of a calorie deficit is healthy for fat loss?
A sustainable caloric deficit is between 300 and 500 calories below your TDEE, producing roughly 0.5 to 1.0 pound of fat loss per week without sacrificing lean muscle tissue.
What is the most accurate calorie formula?
The Mifflin-St Jeor equation is clinically considered the gold standard for healthy adults with an error margin within 10% of indirect calorimetry measurements.