Calorie Calculator
Use this free calorie calculator to estimate your daily calorie needs based on BMR and activity level. Works for weight loss, maintenance, and muscle gain.
Daily Calorie Needs (Goal Based)
The table below shows how calorie intake changes based on your fitness goal.
| Goal | Description | Recommended Calories |
|---|---|---|
| Weight Loss | Reduce calorie intake to create a healthy fat-loss deficit. | TDEE – 300 to 500 kcal |
| Maintain Weight | Keep your current body weight stable. | Equal to TDEE |
| Weight Gain | Increase calories to support muscle and weight gain. | TDEE + 300 to 500 kcal |
Activity Level Multipliers
These multipliers are used to convert your BMR into TDEE.
| Activity Level | Description | Multiplier |
|---|---|---|
| Sedentary | Little to no exercise | 1.2 |
| Lightly Active | Exercise 1–3 days per week | 1.375 |
| Moderately Active | Exercise 3–5 days per week | 1.55 |
| Very Active | Exercise 6–7 days per week | 1.725 |
| Super Active | Hard training + physical job | 1.9 |
How Calorie Calculation Works
Your daily calorie needs depend on two main metrics:
1. BMR (Basal Metabolic Rate)
BMR is the number of calories your body needs at rest — this keeps your heart beating, lungs breathing, and organs functioning. We use the scientifically proven Mifflin-St Jeor formula for high accuracy.
2. TDEE (Total Daily Energy Expenditure)
TDEE is your BMR multiplied by your activity level. This shows the total calories you burn daily.
Calorie Needs for Goals
- Weight Loss: Eat 300–500 calories less than your TDEE.
- Weight Gain: Eat 300–500 calories more than your TDEE.
- Maintenance: Eat your TDEE calories.
Why Use This Calculator?
- Scientifically accurate formulas
- Mobile-friendly design
- No login required
- Works for men & women