Back to Tools

Calorie Calculator

Calculate your daily calorie needs based on age, weight, height, activity level, and health goals

What is a Calorie Calculator?

A calorie calculator estimates your daily calorie needs based on your personal information including age, gender, weight, height, and activity level. It calculates your Basal Metabolic Rate (BMR) - the calories your body burns at rest - and your Total Daily Energy Expenditure (TDEE) - the total calories you burn including all activities.

Our free calorie calculator uses the scientifically validated Mifflin-St Jeor equation, which is considered one of the most accurate methods for estimating calorie needs. The calculator helps you determine how many calories you should consume daily to maintain, lose, or gain weight based on your goals.

Why Calculate Your Calorie Needs?

  • Weight Management: Understand how many calories you need to reach your weight goals
  • Nutrition Planning: Plan meals and snacks based on your calorie requirements
  • Fitness Goals: Align your diet with your exercise and fitness objectives
  • Health Awareness: Gain insight into your body's energy needs
  • Goal Setting: Set realistic and achievable weight management targets

Key Metrics Explained:

  • BMR (Basal Metabolic Rate): Calories burned at complete rest - essential functions only
  • TDEE (Total Daily Energy Expenditure): Total calories burned including all daily activities
  • Activity Level: Multiplier that accounts for your exercise and daily movement
  • Goal Adjustment: Calorie modification based on weight loss, maintenance, or gain goals

Enter Your Details

Moderate (exercise 3-5 days/week)
Maintain Weight

Your Calorie Needs

Enter your details to calculate your daily calorie needs

Complete Guide to Calorie Calculation

This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate method for estimating Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). The equation was developed in 1990 and has been validated through numerous scientific studies.

Understanding BMR and TDEE:

BMR (Basal Metabolic Rate): This represents the minimum number of calories your body needs to perform essential functions like breathing, circulation, cell production, and brain function. It accounts for 60-75% of your total daily calorie burn.

TDEE (Total Daily Energy Expenditure): This is your BMR multiplied by an activity factor. It represents the total calories you burn in a day, including all physical activities, exercise, and daily movement.

Activity Level Multipliers:

  • Sedentary (1.2): Little to no exercise, desk job
  • Light Activity (1.375): Light exercise 1-3 days per week
  • Moderate Activity (1.55): Moderate exercise 3-5 days per week
  • Active (1.725): Hard exercise 6-7 days per week
  • Very Active (1.9): Very hard exercise, physical job, or training twice daily

Weight Management Goals:

Lose Weight

Eat 500 calories less than TDEE per day. This creates a deficit of ~3,500 calories per week, resulting in approximately 1 pound of weight loss per week.

Maintain Weight

Eat calories equal to your TDEE. This maintains your current weight by balancing energy intake with energy expenditure.

Gain Weight

Eat 500 calories more than TDEE per day. This creates a surplus of ~3,500 calories per week, resulting in approximately 1 pound of weight gain per week.

Factors Affecting Calorie Needs:

  • Age: Metabolism generally decreases with age
  • Gender: Men typically have higher BMR due to more muscle mass
  • Body Composition: Muscle burns more calories than fat at rest
  • Activity Level: More active individuals burn more calories
  • Genetics: Some people naturally have faster or slower metabolisms
  • Health Conditions: Certain medical conditions can affect metabolism

Best Practices for Using Calorie Calculations:

  • Use the calculator as a starting point and adjust based on your results
  • Track your food intake and weight changes to refine your calorie target
  • Re-calculate periodically as your weight and activity level change
  • Focus on nutrient-dense foods, not just calorie counting
  • Combine calorie management with regular exercise for best results

Important Medical Disclaimer:

This calorie calculator provides estimates only. Individual calorie needs can vary significantly based on genetics, medical conditions, medications, and other factors. Always consult with a healthcare professional, registered dietitian, or nutritionist before making significant changes to your diet, especially if you have medical conditions or are taking medications.