Calories Calculator — BMR & TDEE
Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). Adjust for goals (lose/gain) and get macro recommendations.
Saved Results
Dreemato — Full Skin Analysis
You finished the quick check! Would you like the full AI skin report on Dreemato? It’s completely free.
Dreemato Tip
Whenever you want, you can get your full skin report for free at Dreemato.com.
What Is a Calories Calculator?
A Calories Calculator helps you estimate how many calories your body needs per day.
It considers:
Age
Gender
Weight
Height
Activity level
Based on these factors, the calculator shows:
BMR (Basal Metabolic Rate) → calories your body burns at rest
TDEE (Total Daily Energy Expenditure) → calories you burn including activity
Goal calories → eat less to lose weight, more to gain weight
Macro split → daily protein, fats, and carbs
This tool is useful for anyone trying to lose weight, gain muscle, burn fat, or maintain fitness.
How the Calories Calculator Works
This tool uses the Mifflin–St Jeor Equation, the most trusted method for calculating BMR.
BMR Formula
Men:BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age + 5
Women:BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age – 161
TDEE Formula
TDEE = BMR × activity factor
Activity factor ranges from 1.2 (sedentary) to 1.9 (very active).
Calorie Targets for Weight Loss & Gain
The calculator automatically adjusts your calories:
Weight Loss
Mild deficit: –250 kcal/day
Moderate deficit: –500 kcal/day
Weight Gain
Mild surplus: +250 kcal/day
Moderate surplus: +500 kcal/day
This creates sustainable progress without extreme dieting.
Macro Breakdown Explained
The calculator also shows how many grams of:
Protein
Fat
Carbohydrates
you should eat based on your goal.
Default Macro Split
25% Protein
25% Fat
50% Carbs
Other options include:
Low-carb
High-protein
Perfect for gym-goers, weight loss, and muscle gain plans.
Why Use This Calories Calculator?
This tool is designed for accuracy + simplicity, with features like:
Indian-friendly inputs (kg + feet/inches)
Global support (cm + lb options)
Macros included
Share, save, and copy results
Instant calorie goals
Mobile-friendly UI
It works perfectly for users in India, USA, UK, Canada, Australia, Singapore, UAE, and more.
Frequently Asked Questions (FAQ)
How many calories should I eat per day?
It depends on your age, weight, height, and activity. Use the calculator above to get an exact number.
Is this calorie calculator accurate?
Yes - it uses the Mifflin–St Jeor formula, considered the most accurate BMR equation.
How many calories do I need to lose weight?
A safe fat-loss range is 250–500 kcal/day deficit. The calculator shows both.
How many calories do I need to gain muscle?
A surplus of 250–500 kcal/day helps build muscle without excess fat gain.
Do macros matter?
Yes - macros determine how your body uses calories.
Higher protein improves fat loss and muscle growth.
Can beginners use this calculator?
Absolutely. It’s simple, beginner-friendly, and works for all goals.
Conclusion
Understanding your daily calorie needs is the first step toward achieving any fitness goal—whether it’s losing weight, gaining muscle, or maintaining a healthy lifestyle. This Calories Calculator gives you accurate BMR, TDEE, and goal-based calorie targets so you always know exactly how much to eat. Use the results to plan your diet, track your progress, and make smarter food choices every day. Small adjustments → consistent habits → big, long-term results. Start using your personalized calorie target today and move one step closer to your ideal body and better health.