PocketCalorie Calculator
Calculate your daily calorie needs based on age, gender, height, weight, and active physical lifestyle.
Maintenance
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Calories/day
Weight Loss (0.5kg/wk)
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Calories/day
Weight Gain (0.5kg/wk)
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Calories/day
Daily Target Chart
Calories Needed Per Goal (kcal/day)
Frequently Asked Questions
How does the Calorie Calculator work?
It calculates your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor formula and multiplies it by an Activity Factor to find your Total Daily Energy Expenditure (TDEE).
What is BMR?
Basal Metabolic Rate is the number of calories your body burns at rest just to keep you alive.
How many calories should I eat to lose weight?
Generally, eating 500 calories less than your maintenance calories results in a safe weight loss of about 0.5 kg per week.
Are these calorie targets 100% accurate?
Formulas estimate calorie burn based on averages. Individual metabolism can vary due to muscle mass, body fat percentage, and genetics.
Should my exercise calories be added back?
No. The Activity Level selector already accounts for your exercise. Adding calories back causes overeating.