Calorie Calculator
Determine daily calorie needs.
Advanced Settings
Calculated Output
Daily Maintenance (TDEE)
Weight Loss
1 lb/week
1,560
kcal/DAY
Weight Gain
1 lb/week
2,560
kcal/DAY
Basal Metabolic Rate (BMR)
At complete rest
1,717
kcal/DAY
Energy balance is key. These estimates help you tailor your diet to your specific fitness goals.
Calorie Calculator: Your Scientific Guide to Metabolism
Master your energy balance. CalQube's calorie calculator helps you discover exactly how much fuel your body needs to thrive.
Inside this guide
The Science of Energy
Our calculator uses the Mifflin-St Jeor equation, widely considered the gold standard for clinical basal metabolic rate estimation.
Age
Metabolic rates decline slightly as we age.
Gender
Muscle mass differences affect burn rate.
Size
Larger frames require more baseline energy.
Activity
Movement multiplies your base needs.
Understanding Your Data
BMR
Basal Metabolic Rate: Minimum energy for survival functions at rest.
TDEE
Total Daily Energy Expenditure: Maintenance level including activity.
Target
Adjusted needs for loss (deficit) or gain (surplus).
Health Strategies
The 80/20 Rule
80% nutrients, 20% variety for sustainable habits.
Avoid Extremes
Don't dip below 1200/1500 kcal without supervision.
Protein Focus
Protects muscle while in a fat-burning deficit.
Quick FAQ
Quality vs Quantity?
Calories dictate weight; macros dictate body composition and health.
Results slowing down?
Weight loss lowers TDEE. Recalculate every 5kg lost for precision.
Holistic View
Check your Body Mass Index (BMI) to see where you stand.
Guidance Note:Calculations are mathematical estimates. Consult a medical professional before starting any new diet or exercise regimen.
Calculated Output
Daily Maintenance (TDEE)
Weight Loss
1 lb/week
1,560
kcal/DAY
Weight Gain
1 lb/week
2,560
kcal/DAY
Basal Metabolic Rate (BMR)
At complete rest
1,717
kcal/DAY
Energy balance is key. These estimates help you tailor your diet to your specific fitness goals.
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