Calories Calculator

Age (years)

Gender Select…MaleFemale

Height (Feet)

Height (Inches)

Weight (lbs)

Activity Level Select…Sedentary (little/no exercise)Lightly Active (1-3 days/week)Moderately Active (3-5 days/week)Very Active (6-7 days/week)Super Active (hard exercise + physical job)

Calculate Calories

Your Daily Calorie Needs

BMR (Resting Calories)

0

Maintenance (TDEE)

0

For Weight Loss (-500 cal)

0

For Weight Gain (+500 cal)

0

Estimates only. Adjust based on progress; consult a professional.

What is a Calorie Calculator?

A calorie calculator estimates your daily caloric needs based on the Mifflin-St Jeor equation, a reliable formula for Basal Metabolic Rate (BMR)—the calories your body burns at rest. It factors in age, gender, height, weight, and activity level to compute Total Daily Energy Expenditure (TDEE), your maintenance calories. From there, adjust for goals: subtract 250-500 for weight loss (0.5-1 lb/week), add 250-500 for gain.

In 2025, with 42% adult obesity (CDC), tools like this aid sustainable habits—pair with nutrient tracking for best results. BMR accounts for ~60-75% of calories burned; activity boosts it. Not exact (ignores metabolism variations), but a solid starting point. Use lbs/inches for U.S. users.

How the Calculator Works

1. Enter age, gender, height (inches), weight (lbs), activity level.
2. BMR = (10 × weight) + (6.25 × height) - (5 × age) + s (s=5 men, -161 women).
3. TDEE = BMR × activity multiplier (sedentary: 1.2; lightly: 1.375; etc.).
4. Outputs: BMR, maintenance TDEE, loss/gain calories.

Sample: 30-year-old woman, 5'4" (64 in), 150 lbs, lightly active. BMR: 1,346. TDEE: 1,851. Loss: 1,351; Gain: 2,351.

Activity Levels

• Sedentary: Little/no exercise (desk job).
• Lightly Active: Light exercise 1-3 days/week.
• Moderately Active: Moderate 3-5 days/week.
• Very Active: Hard 6-7 days/week.
• Super Active: Very hard + physical job.

Tips for Goals

Weight Loss: Aim 1,200-1,500 women/1,500-1,800 men minimum; focus veggies, protein, fiber. Track via apps.

Weight Gain: Surplus on nutrient-dense foods; strength train.

Maintenance: Balance intake/output; 80% whole foods.

Frequently Asked Questions

Accurate for everyone?

• Best for adults 18-65; less for athletes/elderly—consult pros.

Convert units?

• 1 kg = 2.2 lbs; 1 m = 39.37 in.

Safe deficit?

• No more than 1,000/day; slower is sustainable.

Include exercise?

• Activity level covers; add for precision.

Disclaimers

Estimates only—not medical advice. Factors like thyroid/hormones affect needs. Consult doctor/dietitian, especially with conditions. CDC/WHO data (2025). No liability.

Track smart—start calculating.