How many calories should I eat per day?

Your daily calorie needs depend on your age, sex, height, weight and activity level. The average adult needs roughly 2,000–2,500 calories per day to maintain weight. To lose weight, a deficit of 500 calories/day produces roughly 0.5 kg loss per week. Use this calculator to get your personalised TDEE.

What is TDEE and how is it calculated?

TDEE (Total Daily Energy Expenditure) is the total calories your body burns in a day including all activity. It is calculated by multiplying your BMR (Basal Metabolic Rate) by an activity multiplier. BMR is estimated using the Mifflin-St Jeor formula: For men: (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5. For women: (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161.

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — the minimum energy needed to keep you alive. TDEE includes BMR plus calories burned through physical activity and digestion. TDEE is always higher than BMR and is what you should use to set calorie targets.

Is the calculator data stored or sent anywhere?

No. All calculations run entirely in your browser. No personal data is sent to any server or stored anywhere.

Calorie Calculator — Daily Calorie Needs, TDEE & Macro Breakdown

Why This Calculator Is More Accurate

What separates a real nutrition tool from a basic number generator

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Mifflin-St Jeor Formula

The gold standard BMR equation validated by the Academy of Nutrition and Dietetics — accurate within 10% for 82% of people. Not the outdated Harris-Benedict.

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Includes Activity Factor

TDEE = BMR × Activity Level. Your results reflect your real lifestyle — not just your resting metabolism. 5 precise activity tiers.

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Full Macro Split

5 macro presets (balanced, high protein, low carb, keto, high carb) tailored to your calorie target — not generic population averages.

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Timeline + Smart Insights

1, 3 and 6-month projections with sustainability warnings, plus a personalised insight engine that interprets your numbers — not just shows them.

Calculate Your Daily Calories

Enter your details to find out exactly how many calories you need to hit your goal

📐 Unit System

⚧ Biological Sex

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Male

♀️

Female

🎂 Age

yrs

⚖️ Weight

kg

📏 Height

cm

🏃 Activity Level 🎯 Your Goal

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Lose Fast

−1 kg/week

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Lose Weight

−0.5 kg/week

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Maintain

Stay same weight

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Gain Muscle

+0.25 kg/week

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Bulk Up

+0.5 kg/week

🍽️ Macro Preference

🎯 Daily Calorie Target

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kcal / day

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BMRYour TargetTDEE

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BMR (At Rest)

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TDEE (Maintenance)

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Daily Target

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Weekly Calories

Daily Macro Targets

Suggested Meal Split

Weight Progress Timeline

Your Body Insight

Your Calorie Target in Real Food

What does your target actually look like on a plate?

💾 Save Your Profile

Auto-fill your details on your next visit

Share Your Results

What Are Calories?

Understanding energy balance and why calories matter

Definition

The Currency of Energy

A calorie (technically a kilocalorie, kcal) is a unit of energy. In nutrition, it measures the amount of energy food provides when digested and metabolised by the body. Your body uses this energy to power everything — from breathing and heartbeat to exercise and thinking.

Energy balance is the relationship between calories consumed and calories burned. Consume more than you burn and the surplus is stored (mostly as fat). Consume less than you burn and your body draws on stored energy to make up the deficit — resulting in weight loss. Consume exactly what you burn and your weight stays stable.

⚖️ The Golden Rule: 1 kg of body fat contains approximately 7,700 kcal of stored energy. A consistent daily deficit of 500 kcal will therefore produce approximately 0.5 kg of fat loss per week, or about 2 kg per month — a safe and sustainable rate for most people.

Not all calories are equal in terms of health, satiety or hormonal effect. Protein is the most satiating macro and has the highest thermic effect. Fibre-rich carbohydrates digest slowly and stabilise blood sugar. Ultra-processed foods are calorie-dense but nutrient-poor. Getting your calories from whole, minimally processed foods makes hitting your target much easier.

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Calorie Deficit

Intake below TDEE → body burns stored fat → weight loss. Safe range: 300–750 kcal/day deficit.

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Calorie Maintenance

Intake equals TDEE → energy balance → stable weight. Ideal for health or body recomposition.

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Calorie Surplus

Intake above TDEE → surplus stored or used for muscle growth. Lean bulk: +200–500 kcal/day.

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Calorie Quality

100 kcal of protein fills you up differently than 100 kcal of sugar. Food composition matters alongside quantity.

How Are Calorie Needs Calculated?

The step-by-step method behind your personalised calorie target

The Method

From Your Stats to Your Plate

1

Calculate BMR (Mifflin-St Jeor)
First we calculate your Basal Metabolic Rate — the calories burned at complete rest. Male: BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5. Female: BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161.
2

Multiply by Activity Factor (TDEE)
BMR is multiplied by a Physical Activity Level (PAL) factor ranging from 1.2 (sedentary) to 1.9 (extremely active) to get your Total Daily Energy Expenditure — the calories you actually burn each day.
3

Apply Your Goal Adjustment
The goal modifier is added or subtracted from TDEE. Lose fast: −1,000 kcal. Lose weight: −500 kcal. Maintain: ±0. Gain muscle: +250 kcal. Bulk up: +500 kcal. This produces your personalised daily calorie target.
4

Split Into Macronutrients
Your daily target is divided into protein (4 kcal/g), carbohydrates (4 kcal/g) and fat (9 kcal/g) based on your selected macro split. Balanced is a good starting point for most people; high-protein is best for fat loss and muscle preservation.
5

Project Progress Over Time
Based on your daily deficit or surplus and the 7,700 kcal/kg rule, we project your expected weight at 1 month, 3 months and 6 months if you consistently hit your target — giving you a tangible goal to work towards.

Formula:
BMR = (10×kg) + (6.25×cm) − (5×age) ± gender_const
TDEE = BMR × activity_factor
Target = TDEE + goal_adjustment
Weight change = deficit_per_day × 30 ÷ 7700 kg/month

Food Calorie Reference Guide

Calories per 100g for common foods across all categories

Reference

How Many Calories Are in Common Foods?

🥩 Proteins

Food	Per 100g	Level
Chicken breast (grilled)	165 kcal	Low
Egg (whole)	155 kcal	Low
Tuna (canned, water)	116 kcal	Low
Salmon (baked)	208 kcal	Med
Beef mince (lean)	215 kcal	Med
Greek yoghurt (0%)	59 kcal	Low
Cottage cheese	98 kcal	Low
Paneer	265 kcal	Med

🍚 Carbohydrates

Food	Per 100g	Level
White rice (cooked)	130 kcal	Low
Brown rice (cooked)	111 kcal	Low
Oats (dry)	389 kcal	High
Whole wheat bread	247 kcal	Med
Sweet potato (baked)	90 kcal	Low
Banana	89 kcal	Low
Pasta (cooked)	158 kcal	Low
Chapati / Roti	297 kcal	Med

🥑 Fats & Dairy

Food	Per 100g	Level
Avocado	160 kcal	Med
Olive oil	884 kcal	High
Almonds	579 kcal	High
Peanut butter	588 kcal	High
Cheddar cheese	402 kcal	High
Full-fat milk	61 kcal	Low
Butter	717 kcal	High
Coconut oil	862 kcal	High

🥦 Vegetables & Fruits

Food	Per 100g	Level
Broccoli	34 kcal	Low
Spinach	23 kcal	Low
Carrot	41 kcal	Low
Apple	52 kcal	Low
Mango	60 kcal	Low
Watermelon	30 kcal	Low
Dates (dried)	282 kcal	Med
Cucumber	15 kcal	Low

Calories Burned by Activity

Approximate calories burned per 30 minutes for a 70kg person

Exercise Reference

How Long to Burn Off Common Meals?

Activity	30 min (70kg)	Intensity	Equivalent To
🚶 Walking (brisk)	150 kcal	Low	1 medium banana
🏃 Running (8 km/h)	295 kcal	Medium	1 slice pizza
🚴 Cycling (moderate)	240 kcal	Medium	1 large samosa (2)
🏊 Swimming (laps)	270 kcal	Medium-High	1 glass orange juice + biscuits
🏋️ Weight training	175 kcal	Medium	1 boiled egg + 2 slices bread
⚽ Football / Soccer	310 kcal	High	1 medium burger
🧘 Yoga	100 kcal	Low	1 small apple + almonds
💃 Zumba / Dance	220 kcal	Medium	1 small bowl fried rice
🏸 Badminton	210 kcal	Medium	1 dosa with chutney
⚡ HIIT	380 kcal	Very High	1 large meal

Calorie burn varies by body weight, fitness level and exercise intensity. Values are approximate averages. A heavier person burns more; a fitter person may burn slightly less due to improved efficiency.

Interesting Nutrition & Calorie Facts

Fascinating science about food, calories and the human metabolism

Did You Know?

Surprising Facts About Calories

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Protein Is the Most Filling Macro

Protein activates satiety hormones (GLP-1, PYY) more strongly than carbs or fat, reduces ghrelin (the hunger hormone) and has a thermic effect of 20–30% — meaning 100 kcal of protein only nets 70–80 kcal after digestion.

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Ice Water Burns Calories

Drinking ice-cold water causes your body to expend energy warming it to body temperature — about 8 kcal per 500ml glass. While small, drinking 2L of cold water daily adds up to roughly 64 kcal burned.

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A Calorie Isn't Just a Calorie

100 kcal of almonds (fat + protein + fibre) produces a very different metabolic, hormonal and satiety response than 100 kcal of sugar-sweetened beverages. Food composition profoundly affects hunger, fat storage and energy levels.

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Sleep Deprivation Increases Hunger

Just one night of poor sleep increases ghrelin (hunger hormone) by 24% and decreases leptin (satiety hormone) by 18%, leading to an average increased calorie consumption of 300–550 kcal the following day.

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Spicy Food Boosts Metabolism

Capsaicin in chilli peppers triggers thermogenesis — temporarily increasing metabolic rate by 4–5% and fat oxidation by up to 16%. The effect is real but modest, burning an extra 50–100 kcal daily in heavy consumers.

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Your Brain Runs on Glucose

The brain accounts for only 2% of body weight but uses 20% of daily calories — almost entirely glucose. During intense cognitive tasks, the brain burns only slightly more than its baseline — the "thinking makes you hungry" feeling is largely psychological.

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Exercise Isn't the Main Calorie Burner

Exercise typically accounts for only 10–30% of total daily calorie expenditure. BMR (60–75%) and NEAT — non-exercise activity thermogenesis like fidgeting and walking — (15–30%) are far larger contributors to total energy burn.

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Fibre Has Negative Net Calories

Dietary fibre passes largely undigested and even feeds gut bacteria that produce short-chain fatty acids. High-fibre foods also slow digestion, reducing the glycaemic impact of other foods eaten alongside them.

Your Goal, Your Strategy

Personalised guidance based on what you actually want to achieve

📉 If You Want to Lose Weight

Set your goal to Lose Weight (−0.5 kg/week) for sustainable fat loss. This creates a 500 kcal/day deficit — safe, proven, and muscle-preserving. Choose High Protein macro preset to keep hunger low and muscle loss minimal. Never drop below your BMR. Recalculate every 4 weeks as your weight changes.

Target: TDEE − 500 kcal Protein: 1.6–2.2g/kg Loss: ~0.5 kg/week

💪 If You Want to Gain Muscle

Select Gain Muscle (+0.25 kg/week) for a lean bulk — a controlled surplus that minimises fat gain while providing enough energy for muscle protein synthesis. Combine with progressive resistance training. Use High Protein or High Carb macro preset depending on your training intensity.

Target: TDEE + 250 kcal Protein: 2–2.2g/kg Gain: ~0.25 kg/week

⚖️ If You Are Skinny Fat

Skinny fat (low muscle + higher body fat) requires body recomposition — losing fat while gaining muscle simultaneously. Set your goal to Maintain (TDEE) and choose High Protein macros. This works best with consistent resistance training. Progress is slower but you avoid the muscle loss of a deficit and the fat gain of a surplus.

Target: TDEE (maintenance) Protein: 2–2.4g/kg Strategy: Recomposition

The 6 Most Common Calorie Mistakes

Why most people's nutrition plans fail — and how to avoid them

Eating too little — below BMR

Going below your BMR triggers metabolic adaptation — your body lowers its calorie burn by up to 15–20% to conserve energy. You'll feel fatigued, lose muscle, and regain weight faster when you stop. Always set your target above your BMR.

Ignoring protein intake

Protein is the single most important macro during a calorie deficit. Without adequate protein (1.6–2.2g/kg), your body breaks down muscle for energy — leaving you lighter but weaker, with a lower metabolism. High protein also reduces hunger dramatically.

Overestimating activity level

Most office workers who go for a 30-minute walk are not "Moderately Active" — they're Lightly Active at best. Overestimating your activity multiplier inflates TDEE and your calorie target, making fat loss impossible despite "eating at a deficit."

Inconsistent tracking

Research shows people underestimate their calorie intake by 20–40% on average. Weekend eating, sauces, oils and "little bites" add up quickly. Use a food scale for at least 4 weeks to calibrate your eye — you'll be surprised what a tablespoon of oil really looks like.

Not recalculating as weight changes

Your BMR and TDEE change as you lose or gain weight. If you lose 5 kg, your calorie needs drop — what was a 500 kcal deficit may now be only 200 kcal. Recalculate every 4–6 weeks or after every 3–4 kg of weight change.

Neglecting sleep and stress

Poor sleep raises ghrelin (hunger) by 24% and lowers leptin (satiety) — causing people to eat 300–550 extra calories the next day. Chronic stress elevates cortisol, which promotes fat storage particularly around the abdomen. These factors are as important as your calorie target.

Reviewed by KeeHelper Health Team

Accuracy, methodology and important health disclaimers

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Based on Science

Mifflin-St Jeor Equation (1990) — validated research

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100% Private

All calculations run in your browser. No data stored.

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Last Updated

April 2026 — reviewed for accuracy

Medical Disclaimer: This calculator provides estimates based on population-level equations and should not replace professional medical or dietary advice. Results are starting points — individual metabolic rates vary by up to ±15%. If you have diabetes, kidney disease, eating disorders, or any other medical condition, consult a registered dietitian or physician before making significant dietary changes. Never eat below 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical supervision.

Frequently Asked Questions

Common questions about calories and weight management

How many calories should I eat to lose weight?

The most sustainable calorie deficit for fat loss is 500 kcal/day below your TDEE, producing approximately 0.5 kg of fat loss per week. A more aggressive deficit of 1,000 kcal/day can produce ~1 kg/week but increases the risk of muscle loss, nutrient deficiencies and metabolic adaptation. Never eat below 1,200 kcal/day (female) or 1,500 kcal/day (male) without medical supervision. Always prioritise high protein intake (1.6–2.2g per kg bodyweight) to preserve muscle during a cut.

Why am I not losing weight despite eating at a deficit?

Several factors can cause a weight loss plateau: (1) Underestimated calorie intake — most people underestimate by 20–40%. Use a food scale and tracking app. (2) Metabolic adaptation — your BMR decreases as you lose weight. Recalculate your TDEE every 4–6 weeks. (3) Water retention — stress, sodium, hormones and exercise can cause temporary water weight that masks fat loss. (4) Insufficient sleep or stress — both raise cortisol which promotes fat storage. (5) Inaccurate activity multiplier — most people overestimate their activity level.

What is the best macro split for fat loss?

For fat loss, a High Protein split (40% protein / 30% carbs / 30% fat) is generally optimal. High protein intake (1.6–2.4g/kg bodyweight) preserves lean muscle mass during a deficit, increases satiety, and burns more calories through digestion. Carbohydrate intake should be tailored to your activity level — higher for intense training days. The exact macro split matters less than total calorie intake and adequate protein for fat loss purposes.

Should I eat back exercise calories?

The answer depends on how your TDEE was calculated. This calculator already includes exercise in the TDEE via the activity multiplier. So you should generally not eat back exercise calories. If you use a Sedentary TDEE as your baseline and track exercise separately, then eating back 50–75% of exercise calories (not 100%, as trackers overestimate) makes sense. The safest approach: set activity to Sedentary, track all exercise, eat back 50% of the burned calories.

How do I count calories in home-cooked Indian food?

Tracking Indian food calories can be challenging due to variable recipes, but it's very doable: (1) Weigh raw ingredients before cooking. (2) Use a nutrition tracking app (Cronometer, MyFitnessPal, HealthifyMe) which have extensive Indian food databases. (3) Learn approximate values for your staples — a medium roti is ~100 kcal, a cup of cooked rice is ~130–200 kcal, dal (~80 kcal/100g cooked). (4) Watch oil/ghee — just 1 tbsp adds ~120 kcal. This is often the largest hidden calorie source in Indian cooking.

How accurate is this calculator?

This calculator uses the Mifflin-St Jeor formula, which is considered the most accurate equation for estimating resting metabolic rate for the general population — predicting within 10% for about 82% of people. TDEE calculations are estimates, not exact measurements. Individual metabolic variation, genetics, hormones and lifestyle factors all affect true calorie needs. Treat the output as a starting point, track your results for 2–3 weeks, then adjust up or down by 100–200 kcal based on actual weight changes.

Calorie Calculator