Free Calorie Calculator
Calculate your daily caloric needs and reach your weight goals
What is your gender?
How old are you?
years
How tall are you?
What is your weight?
What is your activity level?
Reach Your Ideal Weight
Achieve and maintain your ideal weight with our personalized program.
About Calorie Calculation
What is BMR?
Basal Metabolic Rate (BMR) represents the number of calories your body burns at rest to maintain vital functions: breathing, blood circulation, cell production, etc. It's the minimum energy required to stay alive.
What is TDEE?
Total Daily Energy Expenditure (TDEE) represents the total number of calories you burn in 24 hours, including your basal metabolic rate and your physical activity level.
How are caloric needs calculated?
Step 1: BMR Calculation
We use the Mifflin-St Jeor formula, recognized as the most accurate:
Men:
BMR = (10 × weight_kg) + (6.25 × height_cm) - (5 × age) + 5
Women:
BMR = (10 × weight_kg) + (6.25 × height_cm) - (5 × age) - 161
Step 2: TDEE Calculation
TDEE = BMR × Activity coefficient
Step 3: Goals
Physical Activity Levels
Sedentary (1.2)
Desk job, little or no exercise
Lightly Active (1.375)
Light exercise 1-3 days per week
Moderately Active (1.55)
Moderate exercise 3-5 days per week
Very Active (1.725)
Intense exercise 6-7 days per week
Choose the level that best matches your current lifestyle.
Losing Weight Healthily
Recommended deficit: 500 calories per day
Important: Don't go below 1200 cal/day (women) or 1500 cal/day (men) without medical supervision.
Limitations and Considerations
These calculations are estimates
Factors not accounted for:
Adjustments needed:
Track your results over 2-3 weeks and adjust your calories based on actual progress.
Track your calories with Ember
Download Ember to reach your health and wellness goals.
