Calorie Calculator
Calculate your daily calorie needs based on age, weight, height, and activity level. Get personalized macros for weight loss, maintenance, or muscle gain.
Enter your details to calculate daily calories
Free Calorie Calculator – Calculate Daily Calories for Weight Loss or Gain
Our free calorie calculator uses the scientifically-proven Mifflin-St Jeor equation to determine how many calories you need each day. Whether you want to lose weight, maintain your current weight, or build muscle, this tool gives you personalized calorie and macro targets based on your body and lifestyle.
Simply enter your age, gender, weight, height, and activity level to get your BMR (Basal Metabolic Rate), TDEE (Total Daily Energy Expenditure), and recommended daily macros for protein, carbs, and fat.
What is BMR and TDEE?
- BMR (Basal Metabolic Rate): The calories your body burns at rest just to keep you alive – breathing, circulation, cell production.
- TDEE (Total Daily Energy Expenditure): Your BMR plus calories burned through daily activities and exercise. This is your maintenance calories.
How Many Calories Do I Need?
Eat 500 calories below TDEE to lose ~1 lb/week
Eat at TDEE to maintain current weight
Eat 500 calories above TDEE for lean bulk
1000 calorie deficit = ~2 lbs/week (consult doctor)
The Mifflin-St Jeor Equation
For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
Understanding Macros
- Protein (4 cal/g): Essential for muscle repair and growth. Aim for 0.7-1g per pound of body weight.
- Carbohydrates (4 cal/g): Your body's primary energy source. Choose complex carbs for sustained energy.
- Fat (9 cal/g): Essential for hormone production and nutrient absorption. Focus on healthy fats.
Frequently Asked Questions
How many calories should I eat to lose weight?
To lose weight safely, eat 500 calories less than your TDEE. This creates a deficit that results in losing approximately 1 pound per week. Never go below 1,200 calories without medical supervision.
How accurate is this calorie calculator?
The Mifflin-St Jeor equation used here is considered the most accurate for estimating BMR, with an accuracy of about 90% for most people. Results may vary based on individual metabolism.
Should I eat back exercise calories?
If you selected an activity level that includes exercise, those calories are already factored in. If you do additional exercise, you may eat 50-75% of those calories back.
What's the minimum calories I should eat?
Most nutrition experts recommend never eating below 1,200 calories for women or 1,500 for men without medical supervision, as this can lead to nutrient deficiencies.
How do I calculate calories for muscle gain?
For lean muscle gain, eat 300-500 calories above your TDEE while ensuring adequate protein intake (0.7-1g per pound of body weight) and following a strength training program.
Why do men need more calories than women?
Men typically have more muscle mass and less body fat than women, which increases their metabolic rate. Muscle tissue burns more calories at rest than fat tissue.