Calorie Calculator – Find Your Daily Calorie Needs
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What Is a Calorie Calculator?
A calorie calculator estimates how many calories your body needs each day to maintain, lose, or gain weight. It works by first calculating your Basal Metabolic Rate (BMR) — the energy your body burns at rest — then adjusting that number based on how physically active you are.
Formula Used (Mifflin-St Jeor Equation)
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
Your BMR is then multiplied by an activity factor to get your Total Daily Energy Expenditure (TDEE) — the number of calories you actually burn per day.
How to Use This Calorie Calculator
Choose your unit system, select your gender, then enter your age, weight, height, and activity level. Click "Calculate Calories" to see your daily calorie targets for weight loss, maintenance, and weight gain.
Activity Level Guide
| Activity Level | Description |
|---|---|
| Sedentary | Little or no exercise, desk job |
| Light | Light exercise 1-3 days/week |
| Moderate | Moderate exercise 3-5 days/week |
| Active | Hard exercise 6-7 days/week |
| Very Active | Hard daily exercise plus physical job |
Frequently Asked Questions
How many calories should I eat to lose weight?
A deficit of roughly 500 calories per day below your maintenance level typically leads to about 0.5 kg (1 lb) of weight loss per week.
Is this calorie calculator accurate?
It uses the Mifflin-St Jeor equation, considered one of the most accurate formulas for estimating calorie needs, but individual metabolism can vary.
Should I eat the same calories every day?
Daily totals can vary slightly, but staying close to your weekly average calorie target is what matters most for weight management.
Does this account for muscle mass?
No, this calculator uses a general population formula. Highly muscular individuals may need to adjust their intake slightly upward.