Calorie Calculator Philippines
Estimate how many calories you may need each day for maintenance, weight loss or weight gain based on your body details and activity level.
- ✓Uses the Mifflin–St Jeor equation
- ✓Includes activity level in your daily calorie estimate
- ✓Shows maintenance, weight-loss and weight-gain targets
Calculate Your Daily Calories
Enter your details to get an instant calorie estimate.
Weight-loss target uses a 20% calorie deficit and weight-gain target uses a 10% surplus. These are general estimates, not personalised medical or nutrition advice.
What Is a Calorie Calculator?
A calorie calculator estimates how much energy your body may need each day based on your age, sex, height, weight and activity level.
Daily calorie needs are more than BMR
Your body uses calories at rest for breathing, circulation, organ function and other essential processes. This resting estimate is called BMR.
Your actual daily calorie needs are usually higher because you also use energy through walking, work, exercise and other movement.
Basic calculation
First, the calculator estimates BMR. It then applies an activity multiplier.
From maintenance calories, the calculator also shows example targets for a deficit and a surplus.
Daily Calorie Targets by Goal
Your estimated maintenance calories can be adjusted depending on whether you want to maintain, lose or gain weight.
Maintain Weight
Start near your estimated maintenance calories and monitor your weight trend over time.
Lose Weight
The calculator shows an example target at about 20% below estimated maintenance calories.
Gain Weight
The calculator shows an example target at about 10% above estimated maintenance calories.
How the Calorie Calculator Works
The estimate combines the Mifflin–St Jeor BMR equation with an activity factor.
Mifflin–St Jeor BMR Formula
For men:
For women:
Why activity level matters
A person who is mostly sedentary will usually use fewer calories in a day than someone with a physically demanding job or regular training routine.
Choose the activity level that best matches your normal week rather than your most active day.
If your activity changes significantly, calculate again for a more relevant estimate.
Calorie Calculator vs TDEE Calculator
Both tools estimate daily calorie needs, but they are useful in slightly different ways.
Calorie Calculator
Designed around practical daily calorie targets. It shows maintenance calories plus example weight-loss and weight-gain targets in one result.
TDEE Calculator
Focuses on Total Daily Energy Expenditure and how BMR plus activity combine to estimate total daily energy use.
Frequently Asked Questions
Common questions about daily calorie estimates and calorie goals.
How many calories do I need per day?
Your calorie needs depend on factors including age, sex, height, weight and activity. Use the calculator above for an estimate based on those inputs.
Are maintenance calories the same as TDEE?
In practical calorie planning, estimated maintenance calories are generally based on your estimated TDEE: the calories your body may use across a typical day.
How many calories should I eat to lose weight?
A calorie deficit means eating below estimated maintenance calories. This calculator shows an example target at 20% below maintenance, but individual needs and appropriate deficits can vary.
How many calories should I eat to gain weight?
A calorie surplus means eating above estimated maintenance calories. This calculator shows an example target at 10% above maintenance as a simple starting estimate.
Why can my real calorie needs be different?
Standard equations cannot directly measure your metabolism, body composition, spontaneous movement or every part of your daily routine, so calculator results are estimates.
Should I use BMR or maintenance calories?
BMR estimates resting energy use. For everyday calorie planning, maintenance calories are usually more useful because they also account for activity.
When should I recalculate my calories?
Recalculate when your body weight or activity level changes noticeably, or after several weeks if your real-world weight trend differs from the estimate.
Want to Understand Your Resting Calories?
Use the BMR Calculator to estimate how many calories your body may use each day at complete rest.
Use the BMR Calculator →