Calorie Calculator
Free online calorie calculator — find your daily calorie needs for weight loss, maintenance, or gain based on your age, weight, height, and activity level.
How This Calculator Works
This calculator uses the Mifflin-St Jeor equation, widely considered the most accurate formula for estimating daily calorie needs:
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
The BMR (Basal Metabolic Rate) is then multiplied by an activity factor to determine your Total Daily Energy Expenditure (TDEE).
Calorie Targets
- Weight loss: 500 calories below maintenance (about 1 lb/week)
- Maintenance: Eat at your TDEE to maintain current weight
- Weight gain: 500 calories above maintenance for gradual gain
These are estimates. Individual needs vary based on metabolism, body composition, and other factors. Consult a healthcare professional for personalized advice.