Calorie Calculator – Find Your Daily Calorie Needs
The calorie calculator uses the Mifflin-St Jeor equation — the gold standard recommended by dietitians — to estimate how many calories your body needs each day. By entering your age, gender, weight, height, and activity level, you get a personalized daily calorie target for weight loss, maintenance, or muscle gain. Understanding your calorie needs is the first step toward achieving any health or fitness goal.
Enter your current age in years.
Select your biological sex for accurate BMR calculation.
Enter your current body weight.
Enter your height in centimeters.
Choose the activity level that best describes your weekly routine.
Select your primary health or fitness goal.
Your results will appear here
How to Use This Calculator
1. Enter your age in years. 2. Select your biological gender (male or female). 3. Choose your preferred weight unit and enter your current weight. 4. Choose your preferred height unit and enter your height. 5. Select your typical weekly activity level from the dropdown. 6. Choose your goal — lose weight, maintain weight, or gain weight. 7. Click Calculate to instantly see your BMR, TDEE, daily calorie target, and recommended macronutrient breakdown.
How the Calorie Calculator Works
This calculator uses two key calculations: the Basal Metabolic Rate (BMR) and the Total Daily Energy Expenditure (TDEE). Together they give you an accurate picture of how many calories your body actually needs.
Step 1: Basal Metabolic Rate (BMR)
BMR is the number of calories your body burns at complete rest — just to keep your organs functioning. We use the Mifflin-St Jeor equation, which is considered more accurate than the older Harris-Benedict formula:
- Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
- Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
Step 2: Total Daily Energy Expenditure (TDEE)
TDEE accounts for your activity level by multiplying your BMR by an activity factor:
- Sedentary: BMR × 1.2
- Lightly Active: BMR × 1.375
- Moderately Active: BMR × 1.55
- Very Active: BMR × 1.725
- Super Active: BMR × 1.9
Step 3: Goal Adjustment
Once TDEE is known, your goal determines the final calorie target. A 500-calorie daily deficit leads to roughly 0.5 kg (1 lb) of fat loss per week. A 500-calorie surplus supports muscle gain and weight increase at a similar rate.
Macronutrient Breakdown
The calculator also estimates your daily macros based on your goal calories:
- Protein: 2 g per kg of body weight — essential for muscle repair and satiety.
- Fat: 25% of total calories ÷ 9 calories per gram.
- Carbohydrates: Remaining calories after protein and fat are accounted for, divided by 4 calories per gram.
Why Calories Matter
Calories are units of energy. Every food and drink you consume provides calories, and your body uses them for everything from breathing to exercising. When you consume more calories than you burn, your body stores the excess as fat. When you consume fewer, your body draws on stored fat for energy — resulting in weight loss.