Calorie Calculator
Enter your age, sex, height, weight and activity level to estimate your basal metabolic rate (BMR) and total daily energy expenditure (TDEE). The results are estimates intended for general nutrition planning.
These calculations are estimates. Your actual energy needs can vary based on body composition, activity, health and other factors.
What is BMR?
BMR stands for basal metabolic rate. It is an estimate of the amount of energy the body uses at rest to support basic functions.
BMR is not the same as the number of calories a person needs during a normal day because everyday movement and activity also use energy.
What is TDEE?
TDEE stands for total daily energy expenditure. It is an estimate of daily energy use after activity is considered.
This calculator estimates TDEE by applying an activity factor to the estimated BMR. Because activity and energy use vary from person to person, the result should be treated as a planning estimate rather than an exact measurement.
How this calorie calculator works
The calculator uses the Mifflin–St Jeor equation to estimate BMR from age, sex, height and weight.
It then applies an activity multiplier to estimate maintenance calories.
For the goal estimate, the calculator uses a modest adjustment around estimated maintenance calories rather than presenting the number as a guaranteed prescription.
Why calorie needs are different for everyone
Two people with the same height and weight can have different energy needs because of differences in activity, body composition, routine and other individual factors.
A calculator is therefore useful as a starting point, but real-world results should be considered alongside changes in weight, activity and eating habits over time.
Calorie planning for weight loss
People often use calorie calculators to create a starting estimate for a weight-loss plan. A sustainable approach generally works better than relying on an extreme restriction.
Your result should be considered together with your food choices, activity, sleep, hydration and consistency.
Calorie planning for Indian diets
Calorie planning does not require giving up familiar Indian foods. Foods such as rice, roti, dal, vegetables, curd, paneer, eggs, chicken, fish, fruits and legumes can be organized according to an individual's overall nutrition plan.
Portion awareness and the complete daily meal pattern matter more than treating individual foods as automatically good or bad.
Use calories together with meal tracking
A calorie estimate becomes more useful when it is compared with what you actually eat and do over time.
Trofia combines nutrition planning with meal tracking, hydration tracking, progress information, healthy recipes and everyday nutrition guidance.
Frequently Asked Questions
A calorie calculator estimates daily energy needs using information such as age, sex, height, weight and activity level.
BMR is an estimate of the energy the body uses at rest for basic physiological functions.
TDEE is an estimate of total daily energy expenditure after considering physical activity.
A calorie calculator provides an estimate rather than an exact measurement. Actual calorie needs vary between individuals.
It can provide a starting estimate for general meal planning, but weight-loss needs vary between people and the result should not be treated as medical advice.
Yes. Calorie estimates can be used alongside an Indian meal pattern that includes foods suited to your preferences and overall nutrition needs.
People with medical conditions, pregnancy, eating disorders or specialized dietary requirements should discuss their individual needs with a qualified healthcare professional.