The Calories Calculator estimates a planning estimate for the health or protection scenario entered from the personal measurements, coverage assumptions, period and other non-identifying values requested by the calculator. Replace the example values with your own calories figures and recalculate after changing an assumption. Treat it as a planning estimate and independently verify the current rule or provider terms.
Calculates BMR, TDEE and daily calorie targets with future weight predictions.
BMR
—
kcal/day
TDEE
—
kcal/day
Daily targets.
—
kcal/day
Weight predictions.
Weight in 30 days
—
kg
Weight in 90 days
—
kg
Weekly targets.
—
kcal/week
Weight changes/month
—
Kilograms per month.
The target is set to not be lower than the estimated BMR. This tool is not a substitute for advice from a doctor or dietician.
Weights in 30 and 90 days are predicted from the hypothesis of 7,700 kcal/kg. Not guaranteed results.
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Thai calorie table (reference)
Calories of common Thai foods, cited from Thai Nutrition Database and USDA
Name of the food.
unit
Calories (kcal)
Protein
Carb
Bold
What are BMR and TDEE?
BMR (Basal Metabolic Rate) Or basic metabolic rate, the minimum number of calories the body needs to maintain essential functions at rest, like breathing, blood pumping, organ function. Mifflin-St Jeor (1990) For resting energy estimates, the actual value may vary depending on body components, health, and measurements.
TDEE (Total Daily Energy Expenditure) It's the total calories per day calculated from BMR x activity multiplier, which reflects the energy used for movement and exercise.
Activity Level
Multiplier
Description
Sedentary
× 1.2
Sitting at work, no exercise.
Light
× 1.375
Light exercise 1-3 days/weeks
Moderate
× 1.55
Moderate exercise 3–5 days/week
Active
× 1.725
Weight training 6-7 days/weeks
Very Active
× 1.9
Hard work or physical activity.
Weight plan with calorie deficit and excess.
Basic principle: Fat 1 kg ≈ 7,700 kcal So:
Balance deficit 500 kcal/day → model constant approximate 0.45 kg/week
Balance deficit 1,000 kcal/day → model constant approximate 0.91 kg/week
Overweight 500 kcal/day → Model constant approximately 0.45 kg/week
Warning: Results are approximate for adults aged 18–100 years Not suitable for pregnant or breastfeeding women, people with chronic diseases or those who need to follow a diet without the advice of a specialist.
Example calculation: Female Age 30 Years Weight 65 Kg Height 160 cm
Model 90 day = 65 − (550 × 90 ÷ 7,700) = 58.6 kg. About.
Frequently asked questions
What is BMR?
The BMR (Basal Metabolic Rate) is the energy used by the body at rest. This tool estimates the value using the Mifflin-St Jeor equation. The actual individual results may differ from the calculated value.
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories the body consumes during the day, including BMR and calories from activities, calculated from BMR × activity multiplier (1.2–1.9), depending on the individual's level of exercise.
How many calories do you need to lose 0.5 pounds a week?
The forecast 0.5 kg/week assumes energy intake of about 7,700 kcal per 1 kg or a deficit of about 550 kcal/day. Actual weight does not change linearly and should be consulted with an expert before restricting energy much.
Why is women's BMR lower than men's?
Because on average men have more muscle mass than women, muscle burns more calories than fat. The Mifflin-St. Jerome formula reflects this difference by a positive +5 for men and a negative -161 for women.
Should I eat less than my BMR?
This tool does not suggest targets below the estimated BMR. Lower energy limits should be under the supervision of a doctor or dietitian because actual needs vary from person to person.
Check before using results
Summary before deciding
This calculation result is suitable for preliminary planning. Actual figures should be checked from documents or official sources before making important decisions.
The calculation is based on the information you enter on this page.
Special cases may require additional information.
It is recommended to record or compare the results with the related tools below.
Mifflin MD, St Jeor ST et al. (1990) "A new predictive equation for resting energy expenditure." Am J Clin Nutr 51(2):241–247.
Disclaimer: The results of the calculation are estimates from the universal standard formula and are not medical advice. Please consult a doctor or nutritionist before making any significant changes to your diet.
English calculator guide
How to use the Calories Calculator
Use this page to test a specific calories scenario. Enter your own values in the calculator above, review the units beside each field, and recalculate after changing an assumption. The result updates the calories estimate instead of relying on a generic example.
Build a baseline calories case with figures that match your situation.
Run a second calories case after changing the rate, period, quantity or other key assumption.
Record the difference between the two calories results and the input responsible for it.
Inputs for the calories estimate
For this calories calculation, check the personal measurements, coverage assumptions, period and other non-identifying values requested by the calculator. The result is designed to show a planning estimate for the health or protection scenario entered, not a guaranteed provider price or official decision.
How the calories result is calculated
The calculator applies the page-specific measurement relationship to the personal values you enter. Reusing the same calories inputs will produce the same estimate, which makes the page suitable for controlled scenario comparisons.
Checks for a calories decision
Do not treat the result as a diagnosis, eligibility decision or binding insurance quote. For calories, This result is for personal tracking and general education. It is not a diagnosis or treatment recommendation; discuss unusual or concerning results with a qualified health professional. Because this calculation can affect an important financial, legal or health decision, independently verify the inputs and current rules before relying on the result.
Language QA
Terminology, numeric values and calculator controls checked
Review formula structure, test cases, data sources, effective dates, and risk language accordingly.How to check our · No claims of doctors' examination, unless the page explicitly states names and qualifications. This content is not intended as a substitute for medical personnel.
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