Calorie Calculator - Calculate Daily Calorie Needs

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Medical Disclaimer

This calculator is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. If you think you may have a medical emergency, call your doctor or emergency services immediately.

Calculate your daily calorie needs based on your body, activity level, and goals.

Gender

Units

Age (years)

Weight (kg)

Height (cm)

Activity Level

Goal

What Are Daily Calories?

Daily calories refer to the amount of energy your body needs each day to function. This energy comes from food and is measured in calories (kilocalories). Your daily calorie needs depend on your Basal Metabolic Rate (BMR) - the calories burned at rest - plus your activity level.

Understanding your daily calorie needs is essential for weight management. Whether you want to lose weight, gain muscle, or maintain your current weight, knowing the right calorie intake helps you achieve your goals safely and effectively.

How Calories Work

Calories are units of energy that fuel your body. When you eat, your body breaks down food into energy that powers everything from breathing and heartbeat to walking and working out.

Calorie Surplus

Eating more calories than you burn causes weight gain. A surplus of 3,500 calories ≈ 1 lb of weight gain (can be muscle or fat depending on exercise).

Calorie Deficit

Eating fewer calories than you burn causes weight loss. A deficit of 3,500 calories ≈ 1 lb of weight loss (ideally from fat, not muscle).

Calorie Math

Maintain weight: Calories in = Calories out (eat at your TDEE)
Lose 1 lb/week: Deficit of 500 calories daily (TDEE - 500)
Lose 2 lbs/week: Deficit of 1,000 calories daily (TDEE - 1,000)
Gain muscle: Surplus of 250-500 calories daily + resistance training

Understanding Your Calorie Results

This calorie calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for modern populations. It calculates your BMR first, then multiplies by your activity level to determine your Total Daily Energy Expenditure (TDEE).

Basal Metabolic Rate (BMR)

Your BMR is the number of calories your body burns at complete rest. This includes energy for breathing, circulation, brain function, cell production, and organ function. BMR accounts for 60-75% of your total daily calorie burn.

Total Daily Energy Expenditure (TDEE)

Your TDEE is your BMR multiplied by your activity level. This represents the total calories you burn daily including all activities. This is your maintenance calorie level - eating this amount maintains your current weight.

Recommended Macronutrients

Our calculator recommends a balanced macronutrient split:

Protein (30%): Essential for muscle repair, immune function, and satiety
Carbohydrates (40%): Primary energy source for brain and muscles
Fat (30%): Hormone production, vitamin absorption, and cell function

Choosing Your Activity Level

Your activity level significantly impacts your calorie needs. Be honest - most people overestimate their activity level. Here's how to choose:

Sedentary (×1.2)

Little or no exercise, desk job, mostly sitting

Lightly Active (×1.375)

Light exercise 1-3 days/week, some daily movement

Moderately Active (×1.55)

Moderate exercise 3-5 days/week or active job

Active (×1.725)

Hard exercise 6-7 days/week or very active job

Very Active (×1.9)

Training 2x/day, extremely physical job, professional athlete

Tips for Success

For Weight Loss

Start with a moderate deficit (500 calories)
Don't go below your BMR
Focus on nutrient-dense foods
Add resistance training to preserve muscle
Track your calories honestly

For Muscle Gain

Create a modest surplus (250-500 calories)
Prioritize protein (1.6-2.2g per kg)
Train with progressive overload
Get adequate sleep (7-9 hours)
Be patient - quality muscle takes time

Frequently Asked Questions

How many calories should I eat to lose weight?

To lose 1 lb per week, create a 500-calorie deficit by eating 500 fewer calories than your TDEE. To lose 2 lbs per week, create a 1,000-calorie deficit. Never go below your BMR, and the minimum safe intake is generally 1,200 calories for women and 1,500 calories for men.

How accurate are calorie calculators?

Calorie calculators provide estimates typically accurate within 10% for most people. The Mifflin-St Jeor formula we use is considered the most accurate for modern populations. For best results, track your weight for 2-3 weeks and adjust based on actual results.

What happens if I eat too few calories?

Eating too few calories forces your body into "starvation mode," slowing your metabolism, breaking down muscle tissue, causing hormonal imbalances, and potentially leading to nutrient deficiencies. Always stay above your BMR unless under medical supervision.

How do I track my calorie intake?

Use a food tracking app to log everything you eat. Measure portions accurately, especially at first. Weigh yourself weekly at the same time of day to track progress. Adjust your calorie intake if you're not seeing results after 2-3 weeks.

Should I track calories or macros?

Start with calories. Once you consistently hit your calorie target, you can fine-tune by tracking macronutrients. Most people get good results with calorie tracking alone, especially when focusing on whole foods and adequate protein.

About This Calculator

Calorie Calculator - Calculate Daily Calorie Needs

Calculate your daily calorie needs instantly with our free calorie calculator. Get your Total Daily Energy Expenditure (TDEE), Basal Metabolic Rate (BMR), and personalized macro recommendations based on your goals. Perfect for weight loss, muscle gain, or maintenance.

Calculate Your Daily Calories

Your Details:

Gender: [Dropdown] Male / Female
Age: [Input] years
Height: [Input] cm / [Input] feet [Input] inches
Weight: [Input] kg / [Input] lbs

Activity Level:

[Radio] Sedentary (little to no exercise)
[Radio] Lightly Active (1-3 days/week)
[Radio] Moderately Active (3-5 days/week)
[Radio] Very Active (6-7 days/week)
[Radio] Extra Active (very hard exercise, physical job)

Your Goal:

[Radio] Lose Weight (-0.5 kg/week)
[Radio] Lose Weight Faster (-1 kg/week)
[Radio] Maintain Weight
[Radio] Gain Weight (+0.5 kg/week)
[Radio] Gain Weight Faster (+1 kg/week)

[Calculate Calories Button]

Your Results:

BMR (at rest): [X,XXX] calories/day
TDEE (maintenance): [X,XXX] calories/day
Target Calories: [X,XXX] calories/day
Weekly Change: [-/+0.5/1] kg expected

Your Macros:

Protein: [XXX]g ([XX]%)
Carbohydrates: [XXX]g ([XX]%)
Fat: [XX]Xg ([XX]%)

What is a Calorie Calculator?

Calorie Calculator is a tool that calculates your Total Daily Energy Expenditure (TDEE) - the total number of calories your body burns each day based on your basal metabolic rate (BMR), activity level, and goals. It provides personalized daily calorie targets for weight loss, maintenance, or muscle gain.

Why Use a Calorie Calculator?

Weight Loss: Calculate precise calorie deficit for fat loss
Muscle Gain: Determine calorie surplus needed for bulking
Maintenance: Find your maintenance calories to stay stable
Meal Planning: Know exactly how much to eat daily
Goal Setting: Set realistic, achievable targets
Progress Tracking: Monitor and adjust based on results
Macro Planning: Get protein, carb, and fat recommendations
Health Optimization: Support your fitness and health goals

Understanding Calories and Energy

What Are Calories?

Calories measure energy in food and energy burned by your body:

Calories In:

Energy from food and drinks
Used for all bodily functions
Excess stored as fat
Deficit burns fat for energy

Calories Out:

BMR (60-75%): Basal metabolic rate - rest
Activity (15-30%): Exercise and daily movement
TEF (10%): Thermic effect of food - digestion

Energy Balance Equation

Weight Loss:

Calories Out > Calories In
Calorie Deficit = Weight Loss

Example:
TDEE: 2,500 calories
Eat: 2,000 calories
Deficit: 500 calories
Result: ~0.5 kg (1 lb) fat loss/week

Weight Gain:

Calories In > Calories Out
Calorie Surplus = Weight Gain

Example:
TDEE: 2,500 calories
Eat: 3,000 calories
Surplus: 500 calories
Result: ~0.5 kg (1 lb) gain/week

Maintenance:

Calories In = Calories Out
Energy Balance = Maintain Weight

Example:
TDEE: 2,500 calories
Eat: 2,500 calories
Result: Weight stays stable

How to Calculate TDEE

Step 1: Calculate BMR

Mifflin-St Jeor Equation (Most Accurate):

For Men:

BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5

Example:
Weight: 80 kg
Height: 175 cm
Age: 30 years

BMR = (10 × 80) + (6.25 × 175) - (5 × 30) + 5
BMR = 800 + 1,093.75 - 150 + 5
BMR = 1,749 calories/day

For Women:

BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161

Example:
Weight: 65 kg
Height: 165 cm
Age: 28 years

BMR = (10 × 65) + (6.25 × 165) - (5 × 28) - 161
BMR = 650 + 1,031.25 - 140 - 161
BMR = 1,380 calories/day

Step 2: Apply Activity Factor

Activity Multipliers:

Activity Level	Description	Multiplier	Example
Sedentary	Little to no exercise	1.2	Desk job, no exercise
Lightly Active	Light exercise 1-3 days/week	1.375	Walking, light gym
Moderately Active	Moderate exercise 3-5 days/week	1.55	Regular fitness routine
Very Active	Hard exercise 6-7 days/week	1.725	Athletes, active job
Extra Active	Very hard exercise, physical job	1.9	Manual labor, training twice daily

Calculate TDEE:

TDEE = BMR × Activity Factor

Example (Moderately Active):
BMR: 1,749 calories
Activity Factor: 1.55

TDEE = 1,749 × 1.55 = 2,711 calories/day

Step 3: Adjust for Goals

Weight Loss:

Conservative: TDEE - 500 calories (~0.5 kg/week loss)
Aggressive: TDEE - 1,000 calories (~1 kg/week loss)
Never go below BMR for extended periods

Muscle Gain:

Lean Bulk: TDEE + 250-300 calories (~0.25 kg/week gain)
Standard Bulk: TDEE + 500 calories (~0.5 kg/week gain)
Must include resistance training

Maintenance:

Eat at TDEE
Monitor weight weekly
Adjust as needed

Activity Level Guide

Understanding Your Activity Level

Sedentary (BMR × 1.2):

Desk job or student
No structured exercise
Mostly sitting throughout day
Minimal movement

Lightly Active (BMR × 1.375):

Light exercise 1-3 days/week
Walking 30-60 minutes/day
Standing job with some movement
Casual sports participation

Moderately Active (BMR × 1.55):

Moderate exercise 3-5 days/week
Active job (construction, nursing)
Regular fitness routine
Sports 2-3 times/week

Very Active (BMR × 1.725):

Hard exercise 6-7 days/week
Intense training sessions
Athletes in training
Very physical job

Extra Active (BMR × 1.9):

Training twice per day
Extreme physical labor
Professional athletes
Endurance training

Choose Wisely: Most people overestimate activity. Start with a lower level and adjust based on results.

Calorie Targets by Goal

Weight Loss Calorie Targets

Safe Weight Loss Rate:

0.5 kg/week: 500 calorie deficit daily
1 kg/week: 1,000 calorie deficit daily
Recommended: 0.5-0.9 kg/week for sustainable loss

Example Weight Loss Plan:

Current Weight: 90 kg
Height: 175 cm
Age: 30
Activity: Moderately Active
BMR: 1,749 calories
TDEE: 2,711 calories

Goal: Lose 0.7 kg/week
Deficit: 750 calories/day
Target: 1,961 calories/day

Expected Timeline:
Start: 90 kg
Month 1: 86 kg (-4 kg)
Month 2: 82 kg (-4 kg)
Month 3: 78 kg (-4 kg)
Month 4: 75 kg (-3 kg, slowing)
Month 5: 73 kg (-2 kg, near goal)
Total: 5 months to reach 73 kg

Minimum Calorie Guidelines:

Women: Minimum 1,200 calories/day
Men: Minimum 1,500 calories/day
Never go below your BMR long-term
Slower metabolism with extreme deficits

Muscle Gain Calorie Targets

Lean Muscle Gain:

Surplus: +250-300 calories/day
Rate: ~0.25 kg/week gain
Best for: Minimizing fat gain

Standard Bulk:

Surplus: +500 calories/day
Rate: ~0.5 kg/week gain
Best for: Faster muscle growth

Example Muscle Gain Plan:

Current Weight: 70 kg
Height: 180 cm
Age: 25
Activity: Very Active (with resistance training)
BMR: 1,723 calories
TDEE: 2,967 calories

Goal: Gain muscle (lean bulk)
Surplus: +300 calories/day
Target: 3,267 calories/day

Macros for Muscle Gain:
Protein: 2.0g/kg = 140g (560 cal) - 17%
Carbs: 50% = 408g (1,633 cal) - 50%
Fat: 33% = 120g (1,074 cal) - 33%

Training Requirements:
- Resistance training 4-5 days/week
- Progressive overload essential
- Adequate sleep (7-9 hours)
- Consistency over months/years

Maintenance Calorie Targets

Finding Your True Maintenance:

Step 1: Calculate TDEE using calculator
Step 2: Eat at TDEE for 2 weeks
Step 3: Monitor weight daily
Step 4: Adjust up/down by 100 calories if gaining/losing

Example:
Calculated TDEE: 2,500 calories
Week 1-2: Ate 2,500 calories
Weight change: -0.5 kg (losing)
Adjustment: Increase to 2,600 calories
Week 3-4: Ate 2,600 calories
Weight change: 0 kg (stable)
True Maintenance: 2,600 calories

Maintenance Tips:

Weigh yourself weekly (same day, same time)
Average weight over 4 weeks
Adjust in 100-calorie increments
Account for seasonal changes
Recalculate after significant weight change

Understanding Macros

Macronutrient Breakdown

Protein:

Function: Muscle repair, immune function, enzymes
Calories per gram: 4 calories
Requirements:
- Sedentary: 0.8g per kg body weight
- Active: 1.2-1.6g per kg body weight
- Muscle gain: 1.6-2.2g per kg body weight
- Weight loss: 1.8-2.4g per kg (preserve muscle)

Carbohydrates:

Function: Primary energy source, brain fuel
Calories per gram: 4 calories
Recommendations: 45-65% of daily calories
Focus on: Complex carbs, vegetables, fruits, whole grains

Fat:

Function: Hormone production, nutrient absorption
Calories per gram: 9 calories
Recommendations: 20-35% of daily calories
Focus on: Healthy fats (avocados, nuts, olive oil)

Sample Macro Distributions

For Weight Loss (2,000 calories):

Protein: 180g (720 cal) - 36%
Carbs: 170g (680 cal) - 34%
Fat: 67g (600 cal) - 30%

For Muscle Gain (3,000 calories):

Protein: 170g (680 cal) - 23%
Carbs: 380g (1,520 cal) - 50%
Fat: 89g (800 cal) - 27%

For Maintenance (2,500 calories):

Protein: 140g (560 cal) - 22%
Carbs: 320g (1,280 cal) - 51%
Fat: 74g (660 cal) - 27%

Factors Affecting Calorie Needs

Age and Metabolism

Metabolism Changes by Age:

20s: Peak metabolism
30s: ~2-3% decrease per decade
40s: Noticeable slowdown
50s+: 5-10% lower than 20s

Why Metabolism Slows:

Loss of muscle mass (sarcopenia)
Decreased physical activity
Hormonal changes
Cellular aging

Counteracting Age-Related Slowdown:

Strength training to maintain muscle
Stay physically active
Adequate protein intake
Don't reduce calories too low

Gender Differences

Men vs. Women:

Men Typically Need More Calories Because:

More muscle mass (muscle burns more)
Larger body size
Higher bone density
Testosterone supports muscle

Women Need Fewer Calories But:

Higher essential body fat percentage
Different nutrient needs (iron, calcium)
Metabolism varies by menstrual cycle
Need different macros during pregnancy/breastfeeding

Muscle Mass Impact

More Muscle = Higher BMR:

Muscle burns 6 calories/kg/day at rest
Fat burns 2 calories/kg/day at rest
Difference: 3x more calories for muscle

Example:

Person A: 70 kg, 20% body fat
Muscle: 56 kg
Fat: 14 kg
BMR impact: (56 × 6) + (14 × 2) = 364 calories/day

Person B: 70 kg, 10% body fat
Muscle: 63 kg
Fat: 7 kg
BMR impact: (63 × 6) + (7 × 2) = 392 calories/day

Difference: +28 calories/day BMR
Difference: +105 calories/day TDEE (moderately active)

Other Factors

Genetics:

Thyroid function
Metabolic efficiency
Fat storage tendencies
Muscle-building potential

Sleep:

Poor sleep increases hunger hormones
Reduces metabolic rate
Increases cortisol
Affects food choices

Stress:

Chronic stress increases cortisol
Can cause fat storage
Affects metabolism
Impacts food choices

Hormones:

Thyroid disorders affect BMR significantly
Insulin resistance affects fat storage
Sex hormones impact muscle/fat ratio

Using the Calculator for Weight Loss

Creating Your Calorie Deficit

Step 1: Calculate Your TDEE

Example: TDEE = 2,500 calories

Step 2: Choose Deficit Size

Conservative (500 cal): 2,500 - 500 = 2,000 calories/day
Aggressive (1,000 cal): 2,500 - 1,000 = 1,500 calories/day

Step 3: Verify Minimum

BMR: 1,700 calories
Target: 1,500 calories

Warning: Below BMR! Risk of muscle loss, slowed metabolism.
Adjust to: 1,700 calories (minimum)

Step 4: Plan Your Deficit

Choose Conservative:
Target: 2,000 calories/day
Expected loss: 0.5 kg/week
Timeline to lose 10 kg: 20 weeks
Sustainable, preserves muscle

Tracking Progress

Weekly Weigh-In:

Week 1: 85.0 kg
Week 2: 84.5 kg (-0.5 kg)
Week 3: 84.1 kg (-0.4 kg)
Week 4: 84.3 kg (+0.2 kg, water fluctuation)
Week 5: 83.8 kg (-0.5 kg)
Average loss: ~0.4 kg/week ✓ On track

When to Adjust:

No weight loss for 2-3 weeks → Decrease by 100 calories
Losing too fast (>1 kg/week) → Increase by 200 calories
Feeling weak, hungry → Increase protein, slight calorie increase
Excellent energy, good progress → Maintain

Avoiding Common Mistakes

Don't:

Cut calories too low (below BMR)
Eliminate entire food groups
Ignore protein needs
Forget liquid calories
Trust calorie counts blindly
Give up too soon

Do:

Use food scale for accuracy
Track everything
Plan meals ahead
Adjust based on results
Recalculate after 10 kg loss
Focus on sustainable habits

Using the Calculator for Muscle Gain

Creating Your Calorie Surplus

Step 1: Calculate Your TDEE

Example (Very Active): TDEE = 2,800 calories

Step 2: Choose Surplus Size

Lean Bulk: 2,800 + 250 = 3,050 calories/day
Standard Bulk: 2,800 + 500 = 3,300 calories/day

Step 3: Optimize Protein

Weight: 75 kg
Goal: Muscle gain
Protein target: 1.8g/kg = 135g protein
Calories from protein: 135g × 4 = 540 calories

Step 4: Distribute Remaining Calories

Total: 3,050 calories
Protein: 540 calories
Remaining: 2,510 calories

Carbs (50%): 378g = 1,512 calories
Fat (33%): 110g = 998 calories

Training Requirements

Must Include Resistance Training:

4-5 days per week
Progressive overload
Compound movements
Sufficient rest between sessions
Adequate sleep for recovery

Sample Split:

Monday: Chest, Triceps, Shoulders
Tuesday: Back, Biceps
Wednesday: Rest
Thursday: Legs
Friday: Shoulders, Arms
Saturday: Full Body or Weak Points
Sunday: Rest

Tracking Muscle Gain

Measure Progress:

Weekly weight (aiming for +0.25-0.5 kg)
Strength gains (lifts increasing)
Measurements (waist, arms, chest, thighs)
Progress photos
How clothes fit

Adjusting:

Gaining fat too fast → Reduce surplus slightly
Not gaining weight → Increase calories
Strength not increasing → Check training program
Feeling exhausted → Check recovery, sleep

Maintenance and Sustainability

Finding Your True Maintenance

Experimental Method:

Week 1-2: Eat calculated TDEE
Week 3-4: Adjust based on weight change
Week 5-6: Fine-tune with 100-calorie adjustments
Week 7-8: Confirm true maintenance

Example:

Calculated TDEE: 2,500 calories
Week 1-2: Ate 2,500, lost 0.5 kg
Adjustment: True TDEE is higher
Week 3-4: Ate 2,600, maintained weight
Adjustment: True TDEE is 2,600 calories
Week 5-6: Ate 2,600, maintained perfectly
Result: True maintenance = 2,600 calories

Flexible Dieting

Principles:

No foods are "forbidden"
Focus on overall macros and calories
80/20 rule: 80% nutrient-dense, 20% flexible
Sustainable long-term approach

Sample Day (2,600 calories):

Breakfast:
Oatmeal with berries: 400 calories
Coffee with milk: 50 calories

Lunch:
Grilled chicken salad: 500 calories
Whole grain bread: 150 calories

Snack:
Greek yogurt with honey: 200 calories
Almonds: 150 calories

Dinner:
Salmon with vegetables: 600 calories
Brown rice: 200 calories

Evening:
Dark chocolate: 150 calories
Protein shake: 200 calories

Total: 2,600 calories ✓

Special Considerations

Medical Conditions

Thyroid Issues:

Hypothyroidism: Slower metabolism, lower TDEE
Hyperthyroidism: Faster metabolism, higher TDEE
Work with endocrinologist
Medication affects calorie needs

PCOS (Polycystic Ovary Syndrome):

Insulin resistance affects metabolism
May need lower carbohydrate approach
Higher protein often beneficial
Work with healthcare provider

Diabetes:

Consistent carbohydrate intake important
Monitor blood sugar response
Coordinate with dietitian
Medication affects needs

Pregnancy and Breastfeeding

Pregnancy:

First trimester: No extra calories needed
Second trimester: +340 calories/day
Third trimester: +450 calories/day
Focus on nutrient density
Consult obstetrician

Breastfeeding:

Additional +450-500 calories/day
More if nursing twins
Hydration crucial
Nutrient needs elevated
Continue prenatal vitamins

Eating Disorders

Warning Signs:

Obsessive calorie tracking
Extreme restriction
Fear of certain foods
Social isolation around food
Exercise compulsion

Recommendation:

Seek professional help
Focus on health, not numbers
Work with therapist and dietitian
Recovery-focused approach

How do I calculate my daily calorie needs?

Use our calorie calculator by entering your age, gender, height, weight, and activity level. The calculator uses the Mifflin-St Jeor equation to determine your BMR, multiplies by your activity factor for TDEE, then adjusts for your weight goals.

What is TDEE?

TDEE (Total Daily Energy Expenditure) is the total calories you burn daily. It includes your BMR (resting metabolism), calories burned through activity and exercise, and the thermic effect of food (digestion). TDEE = BMR × Activity Factor.

How many calories should I eat to lose weight?

For safe, sustainable weight loss of 0.5-1 kg per week, eat 500-1,000 calories less than your TDEE daily. Never go below your BMR long-term. Use our calorie calculator to get your personalized weight loss calorie target.

What's the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is calories burned at complete rest - breathing, circulation, cell production. TDEE includes BMR plus all daily activities. TDEE = BMR × Activity Factor. BMR represents 60-75% of TDEE for most people.

How accurate is this calorie calculator?

Our calorie calculator uses the Mifflin-St Jeor equation, shown to be within 10% of actual metabolic rates for most people. Individual variation exists due to genetics, hormones, and body composition. Monitor your progress and adjust as needed.

How often should I recalculate my calories?

Recalculate your TDEE every 10-15 lbs (5-7 kg) of weight change or every 2-3 months. Your calorie needs decrease as you lose weight. Regular recalculation ensures your targets remain accurate.

Should I eat back exercise calories?

Generally, no - unless you're very active or under-eating. Exercise calories are often overestimated. If you consistently feel weak or fatigued, gradually increase calories by 100-200. Focus on consistent daily intake based on your activity level.

How much protein do I need?

Protein needs vary by goal: Sedentary people need 0.8g per kg body weight, active individuals need 1.2-1.6g/kg, and those gaining muscle need 1.6-2.2g/kg. During weight loss, higher protein (1.8-2.4g/kg) helps preserve muscle mass.

Can I gain muscle with this calorie calculator?

Yes! Select "gain muscle" as your goal. The calculator adds a calorie surplus (typically +250-500 calories) and increases protein recommendations to support muscle growth. You must combine this with resistance training for optimal results.

What if I'm not losing weight on my target calories?

You may be overestimating activity level or underestimating intake. Try decreasing your target by 100-200 calories, track meticulously with a food scale, and recalculate using a lower activity level. Also ensure you're getting adequate sleep and managing stress.

Is this calorie calculator free?

Yes, our calorie calculator is completely free with unlimited calculations. No registration or payment required. Calculate your calorie needs as often as needed.

Practice Examples

Example 1: Weight Loss for Male

Person:

Gender: Male
Age: 35 years
Height: 180 cm (5'11")
Weight: 95 kg (209 lbs)
Activity: Moderately Active
Goal: Lose weight

Calculation:

BMR = (10 × 95) + (6.25 × 180) - (5 × 35) + 5
BMR = 950 + 1,125 - 175 + 5 = 1,905 calories

TDEE = 1,905 × 1.55 = 2,953 calories

Weight Loss Target: 2,953 - 500 = 2,453 calories/day

Example 2: Muscle Gain for Female

Person:

Gender: Female
Age: 26 years
Height: 165 cm (5'5")
Weight: 58 kg (128 lbs)
Activity: Very Active
Goal: Gain muscle

Calculation:

BMR = (10 × 58) + (6.25 × 165) - (5 × 26) - 161
BMR = 580 + 1,031 - 130 - 161 = 1,320 calories

TDEE = 1,320 × 1.725 = 2,277 calories

Muscle Gain Target: 2,277 + 300 = 2,577 calories/day

Protein: 2.0g/kg = 116g (464 cal) - 18%
Carbs: 50% = 322g (1,289 cal) - 50%
Fat: 32% = 91g (824 cal) - 32%

Example 3: Maintenance for Active Male

Person:

Gender: Male
Age: 42 years
Height: 175 cm (5'9")
Weight: 75 kg (165 lbs)
Activity: Very Active
Goal: Maintain weight

Calculation:

BMR = (10 × 75) + (6.25 × 175) - (5 × 42) + 5
BMR = 750 + 1,094 - 210 + 5 = 1,639 calories

TDEE = 1,639 × 1.725 = 2,827 calories

Maintenance Target: 2,827 calories/day

Related Tools

BMR Calculator
BMI Calculator
Macro Calculator
Calorie Deficit Calculator
Protein Calculator

Need Help? Our calorie calculator is perfect for weight loss, muscle gain, or finding your maintenance calories. Calculate your daily calorie needs now and take control of your nutrition!

Disclaimer: Calorie calculators provide estimates. Individual needs vary based on genetics, hormones, and health conditions. Consult healthcare professionals before making significant dietary changes.