Calorie Calculator
Quickly calculate your daily calorie needs for weight loss, maintenance, or muscle gain.
What is a Calorie Calculator?
A calorie calculator helps you estimate how many calories your body needs each day to maintain, lose, or gain weight. It’s based on your age, gender, weight, height, and activity level. This information helps determine your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).
How does the calculator work?
Our calorie calculator uses the widely recognized Mifflin-St Jeor equation for BMR:
- For men: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age + 5
- For women: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age – 161
After calculating BMR, we multiply it by your activity factor (1.2 to 1.9) to get your TDEE, the total calories you burn daily.
Examples of daily calorie needs
Imagine a 30-year-old male who weighs 80kg and is 180cm tall:
- BMR = (10 × 80) + (6.25 × 180) – (5 × 30) + 5 = 1765 kcal
- If moderately active (1.55): TDEE = 1765 × 1.55 = ~2736 kcal/day
How to use your results
Once you know your maintenance calories (TDEE), you can:
- Lose weight: aim for ~500 kcal below TDEE daily.
- Gain muscle: consume ~300-500 kcal above TDEE with strength training.
Keep in mind that this is an estimate. Individual needs vary based on muscle mass, hormone levels, and metabolism.
Limitations of calorie calculators
No calculator can perfectly account for genetics, stress, sleep quality, or medical conditions. Always consult a healthcare provider for personalized advice.
Related tools
Use our BMI calculator to check your body mass index and understand how it complements your calorie needs.
References
Our calculator references guidelines from the CDC, NIH, and Harvard Health for reliable nutrition and weight recommendations.
Frequently Asked Questions
How many calories should I eat per day?
It depends on your age, sex, weight, height, and activity level. Use our calorie calculator to get a personalized estimate.
How to calculate my daily calorie needs?
You can calculate it by finding your BMR using the Mifflin-St Jeor equation and multiplying by your activity factor.
What is BMR and why does it matter?
BMR is your Basal Metabolic Rate — the calories your body burns at rest. It’s the foundation for calculating your total calorie needs.
Can a calorie calculator help me lose weight?
Yes. By showing your maintenance calories, you can plan a calorie deficit to lose weight effectively.
References
