Use our free Calorie Calculator to estimate how many calories your body needs each day based on your age, gender, weight, height, and activity level.
This calculator uses the widely recognized Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). Whether your goal is weight loss, weight maintenance, or muscle gain, the results can help you better understand your daily calorie needs and create a nutrition plan that supports your goals.
What You’ll Get
- BMR (Basal Metabolic Rate): The number of calories your body needs at rest.
- Maintenance Calories: Estimated daily calories needed to maintain your current weight.
- Weight Loss Calories: A calorie target designed to support gradual fat loss.
- Muscle Gain Calories: A calorie target that may help support muscle growth when combined with proper training.
How to Use the Calculator
- Select your gender.
- Enter your age, weight, and height.
- Choose your activity level.
- Click Calculate to see your personalized results.
Calorie Calculator
Estimate your daily calorie needs based on your age, gender, body measurements, and activity level.
Important Note
The results provided by this calculator are estimates and should be used as a starting point. Individual calorie needs can vary based on factors such as body composition, genetics, health conditions, and lifestyle habits. For personalized nutrition advice, consult a qualified healthcare professional or registered dietitian.
Frequently Asked Questions
How accurate is this calorie calculator?
The calculator provides a scientifically based estimate using the Mifflin-St Jeor formula, one of the most commonly used equations for calculating calorie needs. Actual requirements may vary from person to person.
What is the difference between BMR and TDEE?
BMR is the number of calories your body burns at rest to support essential functions such as breathing and circulation. TDEE includes your daily activities and exercise, making it a more practical estimate of your total calorie needs.
How many calories should I eat to lose weight?
A moderate calorie deficit is often recommended for sustainable weight loss. This calculator provides an estimated calorie target, but individual results may vary.
Can I use this calculator to gain muscle?
Yes. The muscle gain estimate provides a calorie surplus that may help support muscle growth when combined with consistent strength training and adequate protein intake.
Should I track calories every day?
Tracking calories can help increase awareness of your eating habits and make it easier to reach your nutrition goals. However, consistency and long-term healthy habits are often more important than perfect daily tracking.
