Calorie Calculator
Get your daily calorie target based on your age, body size, activity, and goal. We use the Mifflin–St Jeor equation to estimate your BMR and TDEE, then adjust for maintaining, losing, or gaining weight.
What Is the Calorie Calculator?
The calorie calculator is a free tool that estimates your daily calorie target for weight maintenance, loss, or gain. It uses your age, sex, weight, height, and activity level to calculate your BMR (basal metabolic rate) and TDEE (total daily energy expenditure), then adjusts for your goal. You get one clear daily calorie number to aim for.
How Does the Calorie Calculator Work?
The calculator uses the Mifflin–St Jeor equation to estimate how many calories your body burns at rest (BMR). It then multiplies that by an activity factor to get your TDEE — the calories you burn in a typical day. For weight loss it subtracts a deficit (e.g. 500 kcal/day); for gain it adds a surplus. All math is done in metric (kg, cm); imperial units are converted automatically.
Why Use This Calorie Calculator?
A daily calorie goal is the foundation of any weight or nutrition plan. This calorie calculator gives you a single target so you can plan meals, track intake, and adjust. It is useful for fat loss (controlled deficit), muscle gain (surplus with enough protein), or maintenance. Pair it with our macro calculator and TDEE calculator for a full picture.
Who Should Use This Tool?
Anyone planning to lose weight, gain muscle, or eat at maintenance can use this calorie calculator. It suits beginners who need a starting number and people who want to double-check their targets. If you have a medical condition or are on medication that affects weight, use the result as a guide and consider talking to your doctor. For a safe deficit, combine with our calorie deficit calculator.
Is This Calculation Accurate?
BMR and TDEE formulas are estimates; individual variation is normal. The Mifflin–St Jeor equation is one of the most widely used and performs well for most adults. Your actual needs can be 10–15% higher or lower. Use the calorie calculator result as a starting point, then adjust based on how your weight and energy change over a few weeks.
Frequently Asked Questions
How many calories should I eat to lose weight?
Your target depends on your TDEE (total daily energy expenditure). A safe approach is to eat 300–500 calories below your TDEE for gradual weight loss (about 0.5–1 lb per week). Use this calorie calculator to get your BMR and TDEE, then choose a weight loss goal to see your recommended daily calories.
Is the calorie calculator accurate?
The calculator uses the Mifflin–St Jeor equation for BMR, which is widely used and validated. Results are estimates; individual variation is normal. Use the number as a starting point and adjust based on your weight change and energy levels over 2–4 weeks.
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn per day, including rest and activity. It is calculated by multiplying your BMR (basal metabolic rate) by an activity factor. This calorie calculator shows both your BMR and TDEE.
Can I use this calorie calculator for muscle gain?
Yes. Select "Gain weight" as your goal and the calculator will suggest a calorie surplus (e.g. 200–300 kcal above maintenance). Pair it with adequate protein using our protein calculator and macro calculator for best results.
Related Tools
Use the TDEE calculator to see your maintenance calories in detail, the protein calculator to set protein goals, and the calorie burn calculator to see how exercise affects your daily burn. Read our blog for guides on calorie deficits and weight loss.