Calorie calculator

How does the calorie calculator work?

Our calorie calculator uses the Mifflin-St Jeor equation, a globally recognized formula that helps estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) — the two key measures that show how many calories your body needs each day.

• Your BMR is the minimum number of calories your body needs to keep vital functions running — like breathing, circulation, and cell repair — when you’re completely at rest.
• Your TDEE is the total number of calories you burn throughout the day, including those from essential bodily functions, daily movement, and exercise.

TDEE varies for each person and can change depending on your age, weight, activity level, hormones, and overall health. Using your weight, height, age, sex, and activity level, the calculator estimates:

• How many calories you need to maintain your weight
• How many to lose weight safely
• And how many to gain weight in a healthy way

Understanding these numbers can help you eat more mindfully, manage your energy levels, and work towards your health goals in a balanced way.

A calorie deficit means eating fewer calories than your body burns — this helps your body use stored fat for energy and lose weight. To gain weight, you need a calorie surplus; to maintain, your intake and activity should balance.

As a general guide, cutting about 500 calories a day can lead to roughly 0.5 kg of weight loss per week, but results vary depending on your metabolism, body type, and activity level.

• Most adult men in Pakistan need between 2,000 and 3,000 calories per day, depending on age, weight, and activity level.
• Most adult women need between 1,600 and 2,400 calories per day, depending on similar factors.

Calorie needs can decrease with age and increase during growth, pregnancy, or higher activity levels.

Use this calculator to estimate your daily calorie needs and make informed, sustainable choices for your health goals.