OceanCalc

Calorie Calculator

Calculate your daily calorie needs based on age, gender, weight, height, and activity level.

Your Information
years
lbs
ft
in

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Your Calorie Needs
Daily Calories
TDEE (Maintenance)
BMR (At Rest)
Quick Reference
Lose Weight2192.91 cal/day
Maintain Weight2692.91 cal/day
Gain Weight3192.91 cal/day

What is a Calorie Calculator?

A Calorie Calculator estimates the number of calories you need to consume each day to maintain, lose, or gain weight. It calculates your Total Daily Energy Expenditure (TDEE) based on your Basal Metabolic Rate (BMR) and physical activity level.

This calculator uses the Mifflin-St Jeor Equation, which is widely considered the most accurate formula for estimating BMR in healthy individuals.

How it Works

The calculation involves two main steps:

1. Calculate BMR (Mifflin-St Jeor)

Men: (10 × weight) + (6.25 × height) - (5 × age) + 5

Women: (10 × weight) + (6.25 × height) - (5 × age) - 161

*Weight in kg, Height in cm

2. Calculate TDEE

TDEE = BMR × Activity Factor

Example Calculation

Consider a 30-year-old male who weighs 180 lbs (81.65 kg), is 5'10" (178 cm) tall, and is Moderately Active.

  • Step 1 (BMR): (10 × 81.65) + (6.25 × 178) - (5 × 30) + 5 = 1,784 calories
  • Step 2 (TDEE): 1,784 × 1.55 (Moderate) = 2,765 calories

To maintain weight, he needs ≈ 2,765 calories/day.
To lose 1 lb/week, he needs ≈ 2,265 calories/day (500 deficit).

Frequently Asked Questions

How many calories should I eat to lose weight?

A safe rate of weight loss is 1-2 lbs per week. To lose 1 lb per week, you need a deficit of approximately 3,500 calories per week, or 500 calories per day below your TDEE.

What is TDEE?

TDEE stands for Total Daily Energy Expenditure. It represents the total number of calories you burn in a day, including your BMR (basic functions) plus physical activity and digestion.

Can I eat too few calories?

Yes. Eating too few calories (generally below 1,200 for women or 1,500 for men) can slow down your metabolism, cause muscle loss, and lead to nutrient deficiencies.

How accurate are calorie calculators?

Calorie calculators provide an estimate based on averages. Individual metabolism can vary due to genetics, muscle mass, and health conditions. It's best to use the result as a starting point and adjust based on your progress.

Does muscle burn more calories than fat?

Yes, muscle tissue is metabolically more active than fat tissue. Building muscle can increase your BMR, meaning you burn more calories at rest.