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Global Calorie Calculator Tool — Daily Calorie Needs (SEO Optimized)
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Global Calorie Calculator

Accurate BMR and TDEE calculator for all countries. Mobile-first, SEO-optimized, with a 3D doughnut chart.

Calculate your daily calories

No sliders. Works globally with metric/imperial units. Uses the Mifflin–St Jeor equation for BMR and multiplies by activity to estimate TDEE.

Your results

Basal metabolic rate (BMR)
— kcal/day
Total daily energy expenditure (TDEE)
— kcal/day
Suggested targets
Lose ~0.5 kg/wk — kcal/day
Maintain — kcal/day
Gain ~0.5 kg/wk — kcal/day

3D doughnut chart

Color legend: BMR vs. Activity calories. Percent labels show each part’s share of your total energy needs.

Calorie calculator guide: Learn BMR, TDEE, and realistic goals

Calories are the energy currency your body uses to keep you alive and active. Your BMR is the minimum energy for vital functions at rest. Your TDEE is your total daily need after factoring in movement, training, and daily activity. This calculator estimates BMR using Mifflin–St Jeor and multiplies by activity to estimate TDEE—an evidence-based approach favored for most adults.

Why this matters for students and professionals

  • Focus & stamina: Balanced calories help stabilize energy during lectures, labs, meetings, and commutes.
  • Body composition: Appropriate intake supports muscle gain, fat loss, or maintenance.
  • Consistency: Calorie awareness makes meal planning simpler during busy weeks and exams.

What the results mean

  • BMR: Baseline energy. Not the number you should eat—it excludes movement.
  • TDEE: More realistic daily target to maintain current weight.
  • Cut/Bulk: For steady change, adjust by ~10–20% below/above TDEE depending on pace and comfort.

Smart tips for sustainable progress

  • Protein anchor: Prioritize protein each meal to support muscle and satiety.
  • Fiber & fluids: Vegetables, fruit, whole grains, and water help appetite control.
  • Strength + steps: Resistance training plus daily steps improves outcomes and maintains muscle.
  • Review monthly: Re-calc when weight, routine, or goals change.

Limitations & notes

  • Estimates: Equations can be off by 5–15%. Track real-world changes and adjust.
  • Medical: Special conditions, pregnancy, or athletes may require personalized guidance.
  • Activity honesty: Choose the lowest activity level that truly matches your routine.
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