Free Calorie Calculator

Find your daily calories for maintenance, weight loss, or muscle gain. Uses Mifflin–St Jeor (BMR) × activity. Clean, mobile-friendly, SEO-ready.

Daily Calorie Needs Calculator

kg
Enter weight in kilograms
cm
Enter height in centimeters

BMR: — kcal/day

Maintenance (TDEE): — kcal/day

Mild weight loss (−300): —

Aggressive loss (−500): —

Muscle gain (+300): —

Tip: Targets are estimates. Choose sustainable changes and consult a professional when needed.

What is a Calorie Calculator?

A calorie calculator estimates how many calories you need each day based on your BMR (Basal Metabolic Rate) and activity level. Use it to plan maintenance, weight loss, or muscle gain.

How it works (formula)

Mifflin–St Jeor BMR 
Male:   BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Female: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
TDEE = BMR × Activity Multiplier

Activity levels

  • Sedentary (1.2): little or no exercise
  • Light (1.375): 1–3 days/week
  • Moderate (1.55): 3–5 days/week
  • Active (1.725): 6–7 days/week
  • Very active (1.9): intense training or physical job

Calories for goals

  • Maintain: TDEE (no change)
  • Lose weight: TDEE − 300 to − 700 kcal/day
  • Gain muscle: TDEE + ~300 kcal/day

Limitations

  • Numbers are estimates—individual metabolism varies.
  • Large deficits can reduce energy and performance; aim for sustainable changes.

FAQs

How many calories should I eat to lose weight?

Start with a small deficit (300–500 kcal below TDEE) and adjust based on progress and comfort. Extreme deficits are not recommended.

Is calorie counting accurate?

Labels and tracking can have errors. Use the calculator as a guide and adjust using weekly trends.

Do activity levels change calorie needs?

Yes. More activity increases your TDEE and maintenance calories. Choose the level that best matches your routine.

Also try our BMR & TDEE Calculator and BMI Calculator.

Calorie Calculator – Find Out Your Daily Energy Needs

If you want to maintain a healthy weight, lose fat, or build muscle, the first step is knowing how many calories your body actually needs. Our free calorie calculator helps you estimate your daily calorie requirements based on your age, height, weight, gender, and activity level.

Whether your goal is weight loss, weight gain, or simply maintaining your current weight, this tool gives you a personalized estimate in seconds.

What Is a Calorie Calculator?

A calorie calculator is a tool that estimates how much energy (calories) your body burns each day. It works by first calculating your Basal Metabolic Rate (BMR) – the calories your body needs at rest – and then multiplying it by your activity level to estimate Total Daily Energy Expenditure (TDEE).

This tells you how many calories you should eat daily to:

  • Maintain weight (calories = energy balance)
  • Lose weight (eat fewer calories than you burn)
  • Gain muscle/weight (eat more calories than you burn)

⚡ How the Calorie Calculator Works

Our calculator uses the Mifflin–St Jeor equation, one of the most accurate formulas for BMR. Then, it applies an activity multiplier based on your lifestyle (sedentary, lightly active, moderately active, or very active).

Example:

  • Sedentary = little or no exercise
  • Moderately active = exercise 3–5 days per week
  • Very active = daily intense exercise

This way, your results are customized to your daily routine.

🏋️‍♀️ Calories for Different Goals

  • Weight Loss → A safe and sustainable calorie deficit is usually 500 calories less than your maintenance level. This helps you lose about 0.5 kg (1 lb) per week.
  • Weight Gain → To build muscle or gain weight, add 300–500 calories more than your maintenance level.
  • Maintenance → Stick to your TDEE calories to maintain your current body weight.

⚠️ Limitations of Calorie Calculators

While our tool gives a reliable estimate, remember:

  • Individual metabolism can vary.
  • Muscle mass, hormones, and genetics also play a role.
  • For medical or personalized diet advice, consult a healthcare professional.

❓ FAQs (Quick Answers)

Q: How many calories do I need to lose 1 kg per week?
A: Roughly a 7,700 calorie deficit over the week (about 1,100 per day).

Q: Are calorie calculators 100% accurate?
A: They are estimates, but combined with tracking, they give very useful guidance.

Q: Should I recalculate my calories after losing weight?
A: Yes, as your weight changes, your calorie needs also change.

👉 With this Calorie Calculator, you’ll know exactly how many calories to eat each day to hit your health and fitness goals.