Calculate calories for weight loss, gain & maintenance
Calorie Calculator calculates your daily calorie needs based on BMR (Basal Metabolic Rate) and activity level. BMR is calories your body burns at rest for breathing, blood circulation. TDEE (Total Daily Energy Expenditure) is BMR x Activity. Our calculator uses the most accurate Mifflin-St Jeor Formula trusted by dietitians worldwide. Knowing your calorie needs is first step for weight loss, muscle gain, or maintenance. At TammanTools, calculation is 100% private and happens in your browser.
Step 1: Select gender, enter age, height cm, weight kg. Step 2: Choose activity level - be honest. Step 3: Click Calculate. You will see BMR, Maintenance Calories, plus calories for Weight Loss (minus 500) and Weight Gain (plus 500). For example, if maintenance is 2200, eat 1700 to lose ~0.5kg/week. Tool also shows protein, carbs, fat suggestion.
Average Pakistani diet is high in oil and carbs. One paratha = 250 calories, 1 cup chai with sugar = 80 calories, Biryani plate = 600 calories. If your goal is weight loss and your maintenance is 2000, aim for 1500-1700 with more daal, sabzi, grilled chicken, and 30 min walk. For weight gain, add 300-500 calories with eggs, milk, nuts, peanut butter. Our calculator helps you plan accordingly. No data stored, completely free.
How many calories to lose 1kg? 1kg fat = ~7700 calories deficit. So 500 deficit per day = 1kg in 15 days.
Is BMR accurate? Mifflin-St Jeor is 95% accurate for most people. Athletes may need adjustment.