What is a Calorie Calculator?
A calorie calculator estimates your daily energy needs based on your age, gender, weight, height, and activity level. It calculates your TDEE (Total Daily Energy Expenditure) — the total calories you burn in a day — and helps you set a personalized calorie target for weight loss, gain, or maintenance.
Understanding your calorie needs is the foundation of any effective nutrition plan. Whether you're tracking Indian foods like roti and dal, following an NHS weight management plan, or using a food calorie calculator app, this tool gives you the science-backed target to work towards.
This calculator uses the Mifflin-St Jeor equation — the most accurate formula for estimating BMR (Basal Metabolic Rate) in adults, endorsed by NHS and WHO nutritional guidelines. Your BMR is then multiplied by an activity factor to calculate your TDEE.
Understanding TDEE & Calorie Goals
Your TDEE represents the calories you need to maintain your current weight. To change your weight:
- Lose weight: Eat 300–750 kcal below your TDEE for sustainable fat loss (0.3–0.7 kg/week).
- Maintain weight: Eat at your TDEE to keep your weight stable.
- Gain weight: Eat 300–750 kcal above your TDEE to build muscle or gain weight gradually.
Never eat below your BMR for extended periods — it can slow metabolism, cause muscle loss, and lead to nutrient deficiencies. The NHS recommends a maximum deficit of 600 kcal/day for safe weight loss.
How to Use This Calorie Calculator
1
Choose Units & Goal
Select Metric (kg/cm) or Imperial (lbs/ft). Choose your goal: Lose Weight, Maintain, or Gain Weight. This sets your calorie target direction.
2
Enter Your Details
Input your gender, age, activity level, height, and weight. All fields are required for an accurate calculation. Your activity level should reflect your typical weekly exercise.
3
Select Intensity (Optional)
For weight loss or gain, choose your preferred pace: Mild (±250 kcal), Moderate (±500 kcal), or Aggressive (±750 kcal). Moderate is recommended for sustainable results.
4
Get Your Target & Track Food
Your daily calorie target appears instantly. Use any food tracker or database to log meals — including Indian foods like dal, rice, sabzi, roti — against your target.
Using This Calculator for Indian Food Tracking
This calorie calculator works globally with kg/lbs units. After getting your target, you can track Indian foods using any food database or app:
- Roti/Chapati: ~70–100 kcal per piece
- Rice (cooked): ~130 kcal per 100g
- Dal/Lentils: ~100–150 kcal per 100g
- Chicken Curry: ~200–300 kcal per serving
- Vegetable Sabzi: ~80–120 kcal per serving
Sum your daily food calories and compare to your target. Adjust portions to stay on track with your weight goal.
Accuracy & Limitations
The Mifflin-St Jeor formula used here is ~90% accurate within ±10% of measured metabolic rate for most adults. However, individual variation exists due to genetics, muscle mass, hormones, and health conditions. Use your result as a starting point and adjust based on your progress over 2–4 weeks. For personalised advice, consult an NHS dietitian or registered nutritionist.