Calorie Calculator

Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic functions at rest — breathing, circulation, cell production. BMR typically accounts for 60-70% of daily calories.

Total Daily Energy Expenditure (TDEE) is your BMR multiplied by an activity factor. It represents the total calories you burn in a day including exercise and daily activities.

A deficit of 500 calories per day below your TDEE leads to approximately 1 pound of weight loss per week. Never go below 1,200 calories/day without medical supervision.

The Mifflin-St Jeor equation (1990) is considered the most accurate BMR formula. For men: BMR = 10×weight(kg) + 6.25×height(cm) - 5×age + 5. For women: same but minus 161 instead of plus 5.

A balanced diet typically includes 30% of calories from protein. For a 2,000 calorie diet, that's 150g of protein. Active individuals may need 0.7-1g per pound of body weight.

Yes, significantly. A sedentary person might need 1,800 calories, while the same person exercising 5 days/week might need 2,500 calories. Activity level is the biggest variable after BMR.