How this calorie calculator works
The calculator estimates your Basal Metabolic Rate (BMR) with the Mifflin-St Jeor equation, then multiplies it by an activity factor to get your Total Daily Energy Expenditure (TDEE) — the calories you burn in a typical day. Your goal then adds or subtracts calories from that number.
- Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
- Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
Activity multipliers
| Activity level | Multiplier |
|---|---|
| Sedentary (desk job, little exercise) | 1.2 |
| Lightly active (1–3 workouts/week) | 1.375 |
| Moderately active (3–5 workouts/week) | 1.55 |
| Very active (6–7 workouts/week) | 1.725 |
| Extra active (physical job + training) | 1.9 |
Calories for weight loss
One kilogram of body fat stores roughly 7,700 kcal (about 3,500 kcal per pound). A daily deficit of 500 kcal therefore leads to about 0.5 kg (1 lb) of fat loss per week. Slower rates are easier to stick to and help preserve muscle. Read our full guide on how big your calorie deficit should be.
Turn your number into results
Knowing your calorie target is step one — hitting it every day is what changes your weight. Studies consistently show that people who log their food lose more weight than those who don't. Caloura makes that fast: take a photo of your meal and the AI estimates calories and macros in seconds. New to tracking? Start with our beginner's guide to counting calories, then set your macro targets.
This calculator gives estimates for healthy adults and is not medical advice. If you are pregnant, breastfeeding, under 18, or have a medical condition, talk to a doctor or registered dietitian.