Calorie & Energy Tools
Understand your daily energy needs with free, science-based calculators. Estimate how many calories you burn and how many you should eat for your goals.
What Are Calories?
A calorie is a unit of energy. Your body burns calories constantly — for breathing, moving, digesting food, and even sleeping. The calories you consume from food and drink become the fuel for all of this.
When you eat more calories than you burn, you store the excess as fat. When you eat fewer, your body draws on stored energy, and you lose weight. Understanding your personal calorie needs is the foundation of any weight management plan.
BMR vs. TDEE — What's the Difference?
- BMR (Basal Metabolic Rate): The calories your body needs at complete rest to keep vital functions going (breathing, heartbeat, cell repair).
- TDEE (Total Daily Energy Expenditure): Your BMR plus everything else — walking, exercising, working, digesting food. This is the number that matters for weight management.
How to Use the Results
Once you know your TDEE, you can set a target based on your goal:
- Lose weight: Eat 300–500 calories below your TDEE for a steady, sustainable rate.
- Maintain weight: Eat roughly equal to your TDEE.
- Gain weight/muscle: Eat 250–500 calories above your TDEE.
These are general guidelines. Individual needs vary — consult a registered dietitian for personalized advice.
Frequently Asked Questions
Which BMR formula does HealthMedHub use?
We use the Mifflin-St Jeor equation, which is currently considered the most accurate general-population formula by the American Dietetic Association. It is more reliable than the older Harris-Benedict equation.
How accurate is this calorie calculator?
It provides an estimate based on population averages. Real individual needs can vary by ±10–15% depending on genetics, muscle mass, and metabolic health. Use it as a starting point and adjust based on results.
Should I eat back the calories I burn during exercise?
If you selected an activity level that already includes your workouts, no — your TDEE already accounts for them. If you do extra workouts beyond your normal activity, you may add a portion of those calories back.