Calorie Calculator
Calculate daily calorie needs based on age, gender, height, weight, and activity level. Get targets for weight loss, maintenance, and gain.
Our free Calorie Calculator estimates how many calories you need each day to maintain, lose, or gain weight. Enter your age, gender, height, weight, and activity level, and the tool computes your Basal Metabolic Rate… Fill in the fields and see your result. Everything is computed on your device—we don't collect or store your inputs.
About This Calculator
Our free Calorie Calculator estimates how many calories you need each day to maintain, lose, or gain weight. Enter your age, gender, height, weight, and activity level, and the tool computes your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). It then provides specific calorie targets: a maintenance level to keep your current weight, a moderate deficit for steady weight loss (approximately 0.5 kg per week), an aggressive deficit for faster loss, and a surplus for muscle gain. Use it to set macro goals, plan meals, or understand how your exercise habits affect your energy needs.
How It Works
The calculator first determines your BMR using the Mifflin-St Jeor equation, then multiplies it by an activity factor to find your TDEE. Activity factors are: Sedentary (1.2) for desk jobs with no exercise, Lightly Active (1.375) for light exercise 1-3 days per week, Moderately Active (1.55) for moderate exercise 3-5 days, Very Active (1.725) for hard exercise 6-7 days, and Extra Active (1.9) for intense training plus a physical job. TDEE is your maintenance calories. Subtract 500 calories for a safe weight-loss target or add 300-500 for a lean bulk.
How to Use
- Enter your values in the calculator fields above
- Click the calculate button or let the calculator auto-update
- Review your results instantly
- Adjust values as needed to see different scenarios
Frequently Asked Questions
How many calories should I eat per day?
It depends on your body and goals. The average adult needs roughly 1,800-2,400 calories for maintenance, but your actual TDEE may be higher or lower. Use this calculator to get a personalized number, then adjust based on real-world results over 2-3 weeks.
Which activity level should I choose?
Be honest — most people overestimate their activity. Sedentary means a desk job with little walking. Lightly Active means 1-3 light workouts per week. Moderately Active means 3-5 sessions of moderate exercise (jogging, cycling). Very Active means daily intense training. Extra Active applies to athletes or people with physically demanding jobs who also train.
Is it safe to eat very few calories for rapid weight loss?
Eating below your BMR (typically under 1,200 calories for women or 1,500 for men) can lead to muscle loss, nutrient deficiencies, fatigue, and metabolic slowdown. A deficit of 500-750 calories below TDEE is considered safe and sustainable, producing about 0.5-0.75 kg of fat loss per week.
How do I gain weight or build muscle?
Eat 300-500 calories above your TDEE (a lean bulk) while following a progressive strength-training program. This provides enough energy for muscle growth without excessive fat gain. Aim for 0.25-0.5 kg of weight gain per week.
Does this account for macros (protein, carbs, fat)?
This tool calculates total calories. For a macro split, a common starting point is 30% protein, 40% carbs, and 30% fat. Adjust based on your goals — higher protein (1.6-2.2 g per kg of body weight) is recommended for muscle building or fat loss.
Why Use Our Free Calorie Calculator Online?
Our Calorie Calculator gives you a quick, private check without an account. Enter your details and get an instant result. All processing happens locally, so we don't see or store your health-related inputs. For medical decisions, always consult a healthcare provider; this tool is for general guidance only.