Calorie Calculator
Discover your daily calorie needs based on your body stats and activity level. Get personalised targets for weight loss, maintenance, or muscle gain — plus a full macro breakdown.
This calculator gives estimates only. For medical, pregnancy, eating disorder, or clinical nutrition advice, speak with a qualified healthcare professional.
How the Calorie Calculator Works
CalcMora uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR). It then multiplies by an activity factor to estimate your Total Daily Energy Expenditure (TDEE) and adjusts the result for your selected weight goal.
🧮 Mifflin-St Jeor Formula
BMR = (10 × weightkg) + (6.25 × heightcm) − (5 × age) + 5
BMR = (10 × weightkg) + (6.25 × heightcm) − (5 × age) − 161
Goal Calories = TDEE ± Calorie Adjustment
Activity Multipliers
| Level | Description | Multiplier |
|---|---|---|
| Sedentary | Desk job, little/no exercise | × 1.2 |
| Lightly Active | Exercise 1–3 days/week | × 1.375 |
| Moderately Active | Exercise 3–5 days/week | × 1.55 |
| Very Active | Hard exercise 6–7 days/week | × 1.725 |
| Super Active | Very hard exercise / physical job | × 1.9 |
Step-by-Step Guide
- 1Choose your unit system. Switch between Metric (kg/cm) and Imperial (lb/ft·in).
- 2Enter your details. Add age, biological sex, height, and current weight.
- 3Select your goal. Choose weight loss, maintenance, or muscle gain.
- 4Pick your activity level. Choose the option that best matches your normal weekly routine.
- 5Hit Calculate. See BMR, TDEE, goal calories, macros, meal split, and BMI.
- 6Track and adjust. Recalculate every 4–6 weeks as your weight or activity changes.
Real-World Examples
Frequently Asked Questions
Your Basal Metabolic Rate (BMR) is the number of calories your body burns at rest for basic functions like breathing, circulation, and temperature regulation. It is the starting point for estimating your daily calorie needs.
A common starting point is about 500 kcal/day below your TDEE, which may produce roughly 0.5 kg or 1 lb of weight loss per week for many adults. Individual results vary.
The Mifflin-St Jeor equation is commonly used for modern adult calorie estimates. No formula is perfect, but it is a practical starting point for most users.
Common reasons include underestimated calories, overestimated activity, water retention, inconsistent tracking, or changes in metabolism as body weight changes. Recalculate and track consistently for several weeks.
General guidance varies by goal and activity level. Active people and people trying to build or keep muscle often aim higher than the minimum requirement. This calculator uses a balanced 30% protein macro split as a simple estimate.
Very low calorie diets can increase risks such as nutrient deficiency, fatigue, and muscle loss. Use medical supervision before following a very low calorie diet.
This calculator is designed for adults. Children and teenagers have different needs because they are still growing, so guidance from a paediatrician or registered dietitian is better.
Macronutrients are protein, carbohydrates, and fat. Tracking them can help you balance energy, muscle support, and satiety, but beginners can start by focusing on total calories first.