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The Calorie Calculator can be used to estimate the number of calories you need to consume each day to maintain, lose, or gain weight[cite: 1]. This tool provides calculations based on multiple recognized scientific formulas including the Mifflin-St Jeor and Revised Harris-Benedict equations.
A calorie is a unit that is used to measure the energy content of foods and beverages as well as the energy your body uses[cite: 2]. Calories are critical for survival; without energy, the cells in your body would die, your heart and lungs would stop, and you could not carry out the basic functions necessary for life[cite: 2]. You acquire calories by consuming food and beverages, and you expend calories through basic bodily functions and physical activity[cite: 2].
Basal Metabolic Rate (BMR) is the total number of calories that your body needs to perform basic, life-sustaining functions[cite: 2]. These basal functions include circulation, breathing, cell production, nutrient processing, and temperature regulation[cite: 2]. Your BMR represents the minimum amount of energy required to keep your vital organs functioning while at rest in a temperate environment[cite: 2].
The calculator uses several prominent formulas to estimate BMR[cite: 2]. The most common and widely accepted ones are listed below[cite: 2]:
The Mifflin-St Jeor equation is widely considered the most accurate formula for calculating BMR[cite: 2].
The original Harris-Benedict equation was revised in 1984 to be more accurate, and this revised version is used globally[cite: 2].
TDEE is an estimation of how many calories you burn per day when exercise and daily activities are taken into account[cite: 2]. It is calculated by multiplying your BMR by an activity factor corresponding to your lifestyle[cite: 2]:
The following table estimates the approximate calories burned by a person weighing around 70 kg (154 lbs) during various physical activities[cite: 2]:
| Activity (1 hour) | Calories Burned (Approx.) |
|---|---|
| Running (8 km/h) | ~600 Calories |
| Bicycling (moderate) | ~500 Calories |
| Swimming (freestyle) | ~700 Calories |
| Walking (5 km/h) | ~280 Calories |
| Weightlifting (vigorous) | ~440 Calories |
| Yoga / Stretching | ~200 Calories |
To achieve sustainable and healthy weight loss, experts generally recommend reducing your daily caloric intake by 500 to 1,000 calories below your TDEE, which typically results in a weight loss of about 0.5 to 1 kg per week[cite: 2]. Rapid weight loss through extremely restrictive diets can cause muscle loss, nutrient deficiencies, and metabolic slowdown[cite: 2]. Conversely, weight gain requires a caloric surplus of 300 to 500 calories combined with proper resistance training[cite: 2]. Always consult a healthcare professional or registered dietitian before making drastic changes to your diet or fitness regimen[cite: 2].
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