Free Calorie Calculator
Calculate your daily calorie needs based on your age, weight, height, and activity level. Get personalized targets for weight loss, maintenance, or muscle gain.
Understanding Your Results
BMR (Basal Metabolic Rate): Calories burned at complete rest - just to keep your body functioning.
TDEE (Total Daily Energy Expenditure): BMR plus calories burned through daily activities and exercise.
Target Calories: TDEE adjusted for your goal. A 500 calorie deficit/surplus typically results in ~0.5 kg (1 lb) change per week.
Note: These are estimates based on formulas. Individual metabolism varies. Adjust based on your actual results over 2-4 weeks.
How to Use the Calorie Calculator
Enter Your Personal Information
Input your age, biological sex, current weight, and height. Choose metric (kg/cm) or imperial (lbs/ft) units. These factors determine your Basal Metabolic Rate (BMR).
Select Your Activity Level
Choose the activity level that best describes your typical week: sedentary (little/no exercise), lightly active (1-3 days), moderate (3-5 days), very active (6-7 days), or extra active (physical job).
Choose Your Weight Goal
Select whether you want to lose weight, maintain weight, or gain weight. For weight loss, a 500-calorie daily deficit equals about 0.5kg (1lb) per week. For muscle gain, a 250-500 calorie surplus is recommended.
Review Calories and Macros
View your daily calorie target along with recommended macronutrient breakdown (protein, carbohydrates, and fat in grams). Use these numbers to plan your meals and track your nutrition intake.
Pro tip: Your data is processed entirely in your browser. Nothing is sent to any server, ensuring complete privacy.
How Calorie Calculation Works
Our calorie calculator uses the Mifflin-St Jeor equation, considered the most accurate formula for estimating Basal Metabolic Rate (BMR). This is then multiplied by an activity factor to calculate your Total Daily Energy Expenditure (TDEE) - the total calories you burn each day.
Tips for Success
- Be honest about activity: Most people overestimate their activity level
- Start conservatively: If unsure, choose a lower activity level
- Track for 2-4 weeks: Adjust based on actual weight changes
- Prioritize protein: Helps preserve muscle and increases satiety
- Stay consistent: Daily fluctuations are normal; focus on weekly trends
Frequently Asked Questions
How many calories should I eat per day?
Daily calorie needs vary based on age, gender, weight, height, and activity level. On average, women need 1,600-2,400 calories and men need 2,000-3,000 calories daily. Our calculator provides a personalized estimate based on your specific details and goals.
How do I calculate calories for weight loss?
To lose weight, create a calorie deficit by eating fewer calories than your TDEE (Total Daily Energy Expenditure). A deficit of 500 calories per day typically results in about 0.5 kg (1 lb) of weight loss per week, which is a safe and sustainable rate.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest for basic functions like breathing. TDEE (Total Daily Energy Expenditure) is your BMR plus calories burned through physical activity, digestion, and daily movement.
How accurate is a calorie calculator?
Calorie calculators provide estimates based on population averages. They are typically accurate within 10-15% for most people. Your actual needs may vary based on genetics, muscle mass, and metabolic rate. Use calculator results as a starting point and adjust based on your progress.
Should I count calories or macros?
Both can be effective. Counting calories is simpler and focuses on energy balance. Tracking macros (protein, carbs, fat) provides more control over nutrition quality and body composition. For most people, starting with calories and ensuring adequate protein is a good approach.
How much protein do I need daily?
For active individuals and those building muscle, 1.6-2.2g of protein per kg of body weight is recommended. For weight loss, higher protein (1.8-2.2g/kg) helps preserve muscle mass. Sedentary individuals need about 0.8-1.0g per kg.
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