Calorie Calculator
Estimate daily calorie needs (BMR & TDEE) and optimal macronutrients for your specific weight goals.
Calorie estimates are based on the Mifflin-St Jeor equation, widely considered the most accurate standard formula. Individual metabolic needs can vary; please consult a medical professional or registered dietitian for personalized nutrition plans.
Quick answers
How many calories are in a khuushuur?
One khuushuur averages 220–280 kcal. Being deep-fried, it is calorie-dense: three pieces reach about 750 kcal — up to a third of a typical daily requirement.
How many calories are in buuz?
One buuz averages 90–120 kcal, so a plate of 10 is roughly 1,000 kcal. It varies with the fat content of the meat and the thickness of the dough.
How many calories do I need per day?
On average, adult women need about 1,800–2,200 kcal and men 2,200–2,700 kcal. Your exact need depends on age, weight, height and activity — use the calculator above for your number.
How to use
- 1
Select your biological sex and enter your current age.
- 2
Input your accurate weight in kilograms and height in centimeters.
- 3
Honestly select your current weekly Activity Level (from sedentary to very active).
- 4
The tool automatically calculates your Baseline Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).
- 5
Review the 'Calorie Goals' section to see how much to eat for healthy weight loss or muscle gain.
Formula
What are BMR and TDEE?
Basal metabolic rate (BMR) is the energy your body burns at complete rest for vital functions — heartbeat, breathing, body heat. It is computed with the Mifflin–St Jeor equation shown above. Your total daily energy expenditure (TDEE) is BMR multiplied by an activity factor:
| Activity level | Description | Factor |
|---|---|---|
| Sedentary | Little or no exercise, desk job | ×1.2 |
| Light | Light exercise 1–3 times a week | ×1.375 |
| Moderate | Exercise 3–5 times a week | ×1.55 |
| Active | Exercise 6–7 times a week | ×1.725 |
| Very active | Hard daily exercise or physical job | ×1.9 |
Worked example
For a 30-year-old man, 170 cm tall, weighing 70 kg, moderately active:
BMR = 10×70 + 6.25×170 − 5×30 + 5 ≈ 1,618 kcal
TDEE = 1,618 × 1.55 ≈ 2,507 kcal
To lose weight he would eat about 2,007 kcal a day (−500); to gain, about 3,007 kcal (+500). A 500 kcal daily deficit corresponds to roughly 0.5 kg of fat per week (1 kg of body fat holds about 7,700 kcal).
Calories in Mongolian foods (approximate)
"How many calories in a khuushuur?" is one of the most-asked questions. Approximate values for common Mongolian dishes:
| Food | Serving | Calories (kcal) |
|---|---|---|
| Buuz (steamed dumpling) | 1 piece | 90–120 |
| Khuushuur (fried pastry) | 1 piece | 220–280 |
| Tsuivan (fried noodles) | 1 plate (~400 g) | 550–700 |
| Guriltai shul (noodle soup) | 1 bowl | 350–450 |
| Suutei tsai (milk tea) | 1 cup (250 ml) | 60–90 |
| Boortsog (fried dough) | 1 piece | 100–150 |
| Bread | 1 slice | 70–80 |
| Aaruul (dried curd) | 100 g | 350–400 |
| Airag (fermented mare's milk) | 1 cup (250 ml) | 80–100 |
Calorie content varies a lot with the recipe, fat content of the meat and portion size — treat these as averages.
Protein, carbohydrate and fat split
The calculator converts your TDEE into grams using a balanced 30% protein / 40% carbohydrate / 30% fat split. Protein and carbs provide 4 kcal per gram, fat 9 kcal. For someone eating 2,507 kcal a day that works out to 188 g protein, 251 g carbs and 84 g fat. Adjust the protein share up when building muscle or dieting.