Calorie Calculator

Knowing how many calories you need daily is key to reaching your fitness, weight loss, or muscle-building goals. Our free Calorie Calculator uses your age, weight, height, gender, and activity level to calculate your ideal daily calorie intake for maintenance, fat loss, or muscle gain.

What is a Calorie Calculator?

A Calorie Calculator is a health and fitness tool that estimates the number of calories your body requires each day based on your Basal Metabolic Rate (BMR) and activity level. It helps you determine how much to eat in order to lose weight, maintain your weight, or gain muscle mass.

Why Use a Calorie Calculator?

✔️ Avoid under- or over-eating
✔️ Customize diet plans for fat loss, maintenance, or bulking
✔️ Stay on track with your health and nutrition goals
✔️ Save time and eliminate guesswork

How Does the Calorie Calculator Work?

Our calculator uses the Mifflin-St Jeor Equation to estimate your BMR (Basal Metabolic Rate), then multiplies it with your activity factor to determine your TDEE (Total Daily Energy Expenditure). You can then adjust your calories depending on your goal:

🟢 Weight Loss: Eat 10–20% fewer calories than TDEE
🟡 Maintain Weight: Match your TDEE
🔴 Muscle Gain: Eat 10–20% more than TDEE

Formula Used

Step 1: Calculate BMR (Mifflin-St Jeor Equation)

For men:
BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) + 5
For women:
BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) − 161

Step 2: Multiply by Activity Level

Sedentary (little or no exercise): BMR × 1.2
Lightly active (light exercise/sports 1–3 days/week): BMR × 1.375
Moderately active (moderate exercise 3–5 days/week): BMR × 1.55
Very active (hard exercise 6–7 days/week): BMR × 1.725
Super active (twice/day or physical job): BMR × 1.9

Step 3: Adjust Based on Your Goal

Weight Loss: TDEE − 500 (to lose approx. 1 lb per week)
Muscle Gain: TDEE + 300–500 calories

Example Calculation

Details: 28-year-old male, 75 kg, 178 cm, moderately active

BMR = (10×75) + (6.25×178) − (5×28) + 5 = 750 + 1112.5 − 140 + 5 = 1727.5 kcal  
TDEE = 1727.5 × 1.55 = 2677.6 kcal  
For fat loss: 2677 − 500 = 2177 kcal/day  
For gain: 2677 + 500 = 3177 kcal/day

Features of Our Calorie Calculator

✅ Supports both metric and imperial units
✅ Calculates BMR and TDEE instantly
✅ Goal-based suggestions (lose, maintain, gain)
✅ Clean, fast, and mobile-friendly design

Tips to Reach Your Calorie Goals

🍎 Eat whole foods rich in fiber, protein, and healthy fats
🥗 Track calories using apps like MyFitnessPal
💧 Stay hydrated to aid digestion and metabolism
🏃‍♂️ Exercise regularly to boost calorie burn

FAQs – Calorie Calculator

1. How many calories should I eat to lose weight?

A calorie deficit of 500–1000 per day can help you lose 1–2 lbs per week. Use our calculator to find your exact need.

2. What is TDEE?

Total Daily Energy Expenditure (TDEE) is the total number of calories you burn in a day including activity.

3. Is this calorie calculator accurate?

Yes, it uses the Mifflin-St Jeor formula, which is scientifically validated and widely accepted for calorie estimation.

4. Can I use this for muscle gain?

Yes. Choose your goal as “gain weight” and the calculator will add a calorie surplus to your TDEE.

5. Do I need to track calories every day?

It's not mandatory, but consistent tracking helps improve results, especially during weight loss or bodybuilding programs.

Total Calories