Calorie Calculator
Your daily calorie needs depend on your basal metabolic rate and how active you are. Enter your details to find your target.
Last updated: August 2026 · Written and verified by Akash Pandey
Estimate daily calories
BMR (kcal/day)
This runs the same calculation engine as the main scientific calculator, entirely in your browser. Nothing you type is sent anywhere.
What is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest to maintain basic life functions like breathing, circulation, and cell production.
The Harris-Benedict equation
BMR = 10w + 6.25h − 5a + s
- w = weight in kg
- h = height in cm
- a = age in years
- s = +5 for male, −161 for female
Activity multipliers
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Desk job, little or no exercise |
| Lightly active | 1.375 | Light exercise 1–3 days/week |
| Moderately active | 1.55 | Moderate exercise 3–5 days/week |
| Very active | 1.725 | Hard exercise 6–7 days/week |
| Extra active | 1.9 | Very hard exercise, physical job |
Frequently Asked Questions
How accurate is this calculator?
This uses the Harris-Benedict equation, which is an estimate. Individual metabolism varies due to genetics, body composition, and other factors. Use this as a starting point and adjust based on your results.
How do I lose weight?
To lose weight, you need to consume fewer calories than your TDEE. A deficit of about 500 calories per day leads to roughly 1 pound of weight loss per week. Consult a healthcare professional for personalised advice.
What is the difference between BMR and TDEE?
BMR is calories burned at complete rest. TDEE (Total Daily Energy Expenditure) is BMR multiplied by your activity level, representing your actual daily calorie needs.
How many calories are in a pound of fat?
One pound of body fat contains approximately 3,500 calories. To lose one pound per week, you need a deficit of about 500 calories per day.
Does metabolism slow down with age?
Yes. BMR typically decreases by about 1–2% per decade after age 20, largely due to loss of muscle mass. Staying active helps maintain a higher metabolic rate.
Should I eat my BMR or TDEE?
Eat your TDEE to maintain weight. To lose weight, eat below your TDEE. To gain weight or build muscle, eat above your TDEE. Never eat below your BMR without medical advice.
How accurate is the Harris-Benedict equation?
It provides a reasonable estimate for most people, but individual metabolism varies. Use it as a starting point and adjust based on actual results over 2–4 weeks.
What is a calorie deficit?
A calorie deficit occurs when you consume fewer calories than your TDEE. Your body makes up the difference by burning stored energy (fat and sometimes muscle).