Determine your daily calorie needs for weight loss, gain, or maintenance with our accurate Calorie Calculator. Input your age, gender, height, weight, and activity level to get personalized insights for your fitness and nutrition goals. Optimize your diet effectively.
Please enter a valid age (1-100).
Please enter a valid height in cm.
Please enter valid height in feet and inches.
Please enter a valid weight in kg.
Please enter a valid weight in lbs.
About Calorie Calculator
Our free calorie calculator determines your daily caloric needs based on your BMR (Basal Metabolic Rate) and activity level. Calculate both your BMR - the calories needed for basic body functions at rest - and your TDEE (Total Daily Energy Expenditure) for weight management and fitness goals.
This tool uses the scientifically-validated Mifflin-St Jeor equation and activity multipliers to provide accurate calorie estimates for weight loss, weight gain, or maintenance planning.
How to Use the Calorie Calculator
Enter Your Age: Input your current age in years
Select Gender: Choose male or female (affects metabolic calculations)
Choose Units: Select metric (cm, kg) or imperial (ft/in, lbs)
Enter Height: Input your height in the selected unit system
Enter Weight: Input your current weight in the selected unit system
Select Activity Level: Choose your typical daily activity level
Calculate Calories: Click "Calculate Calories" to get BMR and TDEE
Use Results: Apply calorie targets for your specific goals
Calorie Calculator Tips & Applications
Weight Loss: Eat 300-500 calories below your TDEE for gradual weight loss
Weight Gain: Eat 300-500 calories above your TDEE for healthy weight gain
Maintenance: Eat at your TDEE level to maintain current weight
Activity Accuracy: Be honest about your activity level for accurate results
Regular Updates: Recalculate as your weight and activity level change
Quality Matters: Focus on nutrient-dense foods, not just calorie counting
Professional Guidance: Consult nutritionists for personalized meal planning
Understanding Your Results
BMR (Basal Metabolic Rate): Calories needed for basic body functions like breathing, circulation, and cell production at complete rest.
TDEE (Total Daily Energy Expenditure): Total calories burned including BMR plus physical activity and exercise.
Activity Levels: Sedentary (desk job), Lightly Active (1-3 days exercise), Moderately Active (3-5 days), Very Active (6-7 days), Extra Active (intense daily exercise).
Accuracy Note: Individual metabolism can vary ±10-15% from calculated values. Monitor your progress and adjust accordingly.