Calorie Calculator

Daily calorie needs depend on your Basal Metabolic Rate (BMR) multiplied by an activity factor. BMR varies by age, gender, height, and weight. Sedentary adults typically need 1,600-2,400 calories; active individuals may need 2,200-3,000+. Our calculator provides personalized estimates.

TDEE (Total Daily Energy Expenditure) is the total calories you burn daily, including BMR plus activity. Common formulas include Mifflin-St Jeor (most accurate for most people) and Harris-Benedict. Activity multipliers range from 1.2 (sedentary) to 1.9 (very active).

For safe weight loss, eat 500-750 calories below your TDEE to lose about 1-1.5 pounds per week. Never go below 1,200 (women) or 1,500 (men) calories without medical supervision. The calculator shows maintenance, weight loss, and weight gain calorie targets.

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Metabolism slows with age due to loss of muscle mass, hormonal changes, and decreased physical activity. This can be partially offset by maintaining muscle through strength training. Expect roughly 1-2% decrease in BMR per decade after 20.