Calorie Calculator

Estimate your daily calorie needs with clinically validated formulas

How It Works

This calculator estimates your Basal Metabolic Rate (BMR) — the number of calories your body burns at complete rest to sustain vital functions like breathing, circulation, and cell production — and your Total Daily Energy Expenditure (TDEE), which factors in your activity level to give you a practical daily calorie target for weight maintenance.

1 Select your preferred unit system (Metric, US, or Imperial)
2 Enter your age, gender, height, weight, and activity level
3 Choose your BMR formula and result units in Settings
4 Click Calculate to view your BMR, TDEE, and goal-based adjustments

Unit System:

Personal Information

Gender

Age (years)

Height (cm)

Weight (kg)

Activity Level

Body Fat Percentage (%)

Settings

Results Unit

BMR Estimation Formula

Results

Your Calorie Profile

Total Daily Energy Expenditure (TDEE) — kcal / day

Basal Metabolic Rate — kcal / day

Activity Burn — kcal / day

Calorie Breakdown

BMR

—

Activity

—

Total

—

Goal-Based Adjustments

Weight Loss (0.5 kg/week) — kcal / day

Muscle Gain (0.25 kg/week) — kcal / day

Formula Reference

BMR Equations

Mifflin-St Jeor Equation Recommended

Male: BMR = 10 × W + 6.25 × H − 5 × A + 5
Female: BMR = 10 × W + 6.25 × H − 5 × A − 161
W = weight (kg), H = height (cm), A = age (years)

Published in 1990, this is considered the most accurate formula for estimating BMR in the general population. It tends to be more accurate than Harris-Benedict for overweight and obese individuals.

Revised Harris-Benedict Equation Classic

Male: BMR = 88.362 + 13.397 × W + 4.799 × H − 5.677 × A
Female: BMR = 447.593 + 9.247 × W + 3.098 × H − 4.330 × A

Originally published in 1919 and revised by Roza and Shizgal in 1984. Historically the most widely used BMR formula, though it can overestimate by ~5% for obese individuals compared to Mifflin-St Jeor.

Katch-McArdle Formula Advanced

BMR = 370 + 21.6 × LBM
LBM = W × (1 − BF / 100)
W = weight (kg), BF = body fat %, LBM = lean body mass (kg)

Unlike the other formulas, Katch-McArdle accounts for lean body mass rather than total body weight, making it more accurate for individuals who know their body fat percentage. It is gender-independent.

Utility

Food Energy Converter

Convert between common food energy units used on nutrition labels worldwide. The large Calorie (Cal or kcal) is the standard on most food packaging. Kilojoules (kJ) are used in Australia, New Zealand, Europe, and many other regions. Enter a value and select units to convert instantly.

From

Unit	Equivalent	Region / Use
1 kcal	4.184 kJ	US, Canada, most labels
1 kJ	0.2390 kcal	EU, Australia, NZ
1 cal (thermo)	4.184 J	Scientific use (small cal)
1 Wh	0.8604 kcal	Electrical energy context
1 BTU (th)	0.2522 kcal	Heating / HVAC context