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
Frequently Asked Questions (FAQ)
1. What is a calorie calculator?
A calorie calculator estimates how many calories your body needs per day based on BMR, TDEE, age, gender, height, weight, and activity level.
2. How accurate is this calorie calculator?
This tool uses the Mifflin-St Jeor Equation, widely considered the most accurate scientific method for estimating daily calorie needs.
3. What is the difference between BMR and TDEE?
BMR is the number of calories your body burns at rest, while TDEE includes all daily activities and exercise, giving your total calorie burn.
4. How many calories should I eat to lose weight?
For safe fat loss, consume 300–500 calories less than your TDEE. This creates a healthy and sustainable calorie deficit.
5. How many calories should I eat to gain weight?
For healthy muscle gain, consume 300–500 calories above your TDEE. Combine with strength training for best results.
6. Does age affect calorie needs?
Yes. Calorie requirements naturally decrease with age as metabolism slows down.
7. Is this calorie calculator suitable for both men and women?
Yes, the formulas automatically adjust results based on gender-specific metabolic differences.