Calorie Calculator & Diet Plan
Calculate your daily needs with scientific precision
Calorie Calculator — How Daily Needs Are Calculated
The calculator uses the Mifflin-St Jeor equation — the most accurate formula for estimating Basal Metabolic Rate (BMR), the calories your body burns at rest. BMR is then multiplied by an activity factor to give your Total Daily Energy Expenditure (TDEE).
Calories by goal
- Weight loss: eat 300-500 kcal below your TDEE per day
- Maintenance: eat at your TDEE
- Muscle gain: eat 250-500 kcal above TDEE, prioritise protein (1.6–2.2 g per kg body weight)
Why results are estimates
Actual calorie needs vary by muscle mass, genetics, and hormonal factors. The formula predicts within ±10% for most people. Track your weight for 2-3 weeks and adjust intake by 100-200 kcal if results don't match expectations. Always consult a registered dietitian for medical dietary advice.