Calculate your daily calorie needs to maintain, lose, or gain weight based on your personal metrics and activity level.
This is the estimated number of calories you need to consume daily to achieve your goal.
Follow these simple steps to calculate your daily calorie needs
Fill in your age, gender, height, and weight to establish your Basal Metabolic Rate (BMR).
Choose the option that best describes your daily physical activity and exercise habits.
Indicate whether you want to maintain, lose, or gain weight to get personalized calorie recommendations.
Receive your daily calorie target and recommendations based on your inputs and goals.
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Our calculator provides accurate, personalized results to help you reach your health goals
Uses the Mifflin-St Jeor equation, the most accurate method for calculating calorie needs.
Takes into account your unique metrics, activity level, and specific goals.
Provides different calorie targets based on whether you want to maintain, lose, or gain weight.
All calculations happen locally in your browser. We never store your personal data.
Works perfectly on all devices - desktop, tablet, or mobile.
No hidden costs, subscriptions, or premium tiers. Always free to use.
Find answers to common questions about calorie calculation
Our calculator uses the Mifflin-St Jeor equation, which is considered the most accurate method for estimating calorie needs. However, individual variations in metabolism, body composition, and other factors mean that results should be used as a starting point and adjusted based on your personal experience.
BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest to maintain basic bodily functions. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor, representing the total calories you burn in a day including physical activity.
For sustainable weight loss, a deficit of 500 calories per day is typically recommended, which should result in about 1 pound (0.45 kg) of weight loss per week. More aggressive deficits may lead to faster weight loss but can be difficult to maintain and may result in muscle loss.
Yes, as you lose weight, your BMR decreases because your body requires less energy to maintain a smaller mass. It's recommended to recalculate your calorie needs every 5-10 pounds of weight loss to ensure you're still in an appropriate calorie range for your goals.
While this calculator can provide a baseline, pregnancy and breastfeeding significantly alter calorie needs. We recommend consulting with a healthcare provider for personalized nutrition guidance during these special periods.
Use our calorie calculator as the first step toward achieving your health and fitness goals