Calorie Calculator
Calculate how many calories you need per day to maintain, lose, or gain weight based on your body data, activity level, and metabolic rate.
Daily Calorie Calculator
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What is a Calorie Calculator?
A calorie calculator estimates the number of calories your body needs each day to function and support your lifestyle. These calories fuel essential processes such as breathing, digestion, physical activity, and recovery.
Ready to Take Control of Your Calories?
Use the calorie calculator above to find your daily calorie needs and adjust your intake to support your fitness and health goals.
Basal Metabolic Rate (BMR)
Basal Metabolic Rate (BMR) represents the number of calories your body needs at complete rest to maintain vital functions such as heartbeat, breathing, and temperature regulation.
This calculator uses the Mifflin–St Jeor formula, which is considered the most accurate equation for estimating BMR in healthy adults.
Mifflin–St Jeor Formula
The Mifflin–St Jeor equations used in this calculator are:
Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5
Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161
Activity Levels Explained
To estimate your total daily calorie needs (TDEE), your BMR is multiplied by an activity factor based on your lifestyle:
- BMR: No activity (resting energy only)
- Sedentary: Little or no exercise
- Light: 1–3 workouts per week
- Moderate: 4–5 workouts per week
- Active: Daily exercise
- Very active: Intense training 6–7 days/week
- Extra active: Physical job or elite training
Calorie Calculator Tips
- Track your maintenance calories before trying deficit or surplus diets.
- Adjust calorie intake gradually; avoid drastic changes.
- Combine calorie tracking with exercise for better results.
- Focus on nutrient quality, not just calorie count.
- Recalculate calories periodically as weight, activity, or goals change.
Calories for Weight Loss and Muscle Gain
After calculating your maintenance calories, the calculator provides daily calorie targets for different goals:
- Calorie deficit for fat loss
- Maintenance calories to keep your weight stable
- Calorie surplus for muscle gain
Sustainable results depend on consistency, nutrition quality, and appropriate training.
Medical Disclaimer
This calorie calculator provides estimates for informational and educational purposes only. It does not constitute medical advice. Individual calorie needs may vary due to metabolism, medical conditions, body composition, and lifestyle factors. Consult a healthcare professional or registered dietitian for personalized guidance.