Calorie Calculator
Find your daily calorie needs for maintenance, weight loss, or muscle gain using the Harris-Benedict formula.
Your Details
kg
cm
yrs
Daily Calorie Needs
2,591 kcal/day
Basal Metabolic Rate (BMR)
1,672 kcal/day
Maintenance Calories (TDEE)
2,591 kcal/day
Weight Loss (–500 kcal deficit)
2,091 kcal/day
Weight Gain (+500 kcal surplus)
3,091 kcal/day
How to Use This Calculator
Enter your weight in kg, height in cm, age, gender, and activity level. The calculator uses the Harris-Benedict formula to estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). Use the deficit figure for weight loss goals and the surplus figure for muscle gain.
The Formula
Harris-Benedict BMR:
Male: 88.362 + (13.397 × weight kg) + (4.799 × height cm) − (5.677 × age)
Female: 447.593 + (9.247 × weight kg) + (3.098 × height cm) − (4.330 × age)
TDEE = BMR × Activity Multiplier
Sedentary: × 1.2
Light: × 1.375
Moderate: × 1.55
Active: × 1.725
Weight Loss = TDEE − 500 kcal (≈ 0.5 kg/week loss)
Weight Gain = TDEE + 500 kcal (≈ 0.5 kg/week gain)
Example
Emeka: 80 kg, 175 cm, 28 years, male, moderately active
BMR1,889 kcal/day
TDEE (×1.55)2,928 kcal/day
Weight Loss Target2,428 kcal/day
Weight Gain Target3,428 kcal/day
FAQ
BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest — just to keep organs functioning. TDEE (Total Daily Energy Expenditure) adds the calories burned through daily activities and exercise on top of BMR. Most people should eat at or near their TDEE to maintain weight.
The Harris-Benedict formula is accurate to within ±10% for most people. It may slightly overestimate calories for very sedentary individuals or underestimate for very muscular people. The Mifflin-St Jeor formula is sometimes considered more accurate for modern populations but the difference is typically under 100 kcal/day.
It varies by size and activity, but typical Nigerian adults range from 1,800–2,800 kcal/day. Women typically need 1,800–2,200 kcal, men 2,200–2,800 kcal. Traditional Nigerian foods like jollof rice, egusi soup, and beans are calorie-dense but nutritious. Portion size is the main factor for weight management.