Calorie Calculator
Calculate daily calorie needs to maintain, lose, or gain weight based on activity.
Not intended for diagnosis or treatment. General health projection only.
To manage weight sustainably, adjust your daily energy intake relative to this maintenance estimate. Moderate daily deficits (300-500 kcal) are recommended for gradual fat loss, while moderate surpluses support lean mass gains.
Assumes standard Physical Activity Level (PAL) multipliers applied to Mifflin-St Jeor resting energy estimations.
Calculations provide estimation boundaries. Individual metabolic rates and daily hydration requirements vary dynamically based on health status, medication, and climate.
Estimates daily energy needs. Maintenance represents energy required based on calculated BMR scaled by active physical levels. This calculator is provided for educational and informational purposes only. It is not a medical diagnosis or a substitute for professional healthcare advice. Consult a qualified healthcare professional for medical decisions.
How to Use the Calorie Calculator
Master your diet and reach your body composition goals with our free calorie calculator. By factoring in your age, gender, weight, height, and daily physical activity level, this tool estimates your daily maintenance calories. It also maps out custom caloric deficits for weight loss and surpluses for muscle gain, along with recommended macronutrient splits.
- Gender: Bounded parameter in the mathematical model.
- Unit System: Bounded parameter in the mathematical model.
- Weight: Bounded parameter in the mathematical model.
- Age (Years): Bounded parameter in the mathematical model.
- Height (cm): Bounded parameter in the mathematical model.
- Height (Feet): Bounded parameter in the mathematical model.
- Height (Inches): Bounded parameter in the mathematical model.
- Activity Level: Bounded parameter in the mathematical model.
- Goal-Seeking Planner: Bounded parameter in the mathematical model.
- Target Weight: Bounded parameter in the mathematical model.
- Target Date: Bounded parameter in the mathematical model.
How to Calculate TDEE: Total Daily Energy Expenditure
Learn how Total Daily Energy Expenditure is calculated, what activity multipliers mean, and how to use your TDEE for weight management goals.
Read Full Guide →Calorie Deficit Explained: The Science of Weight Loss
Understand the science behind caloric deficits, how body fat is mobilised, and how to set the right deficit size for sustainable fat loss.
Read Full Guide →Understanding Macronutrients: Protein, Carb, and Fat Ratios
Learn what protein, carbohydrates, and fat do in the body, how many calories each provides, and how to set optimal macro ratios for your goals.
Read Full Guide →How Much Protein Do You Need? Daily Intake Guidelines
Discover evidence-based protein targets for muscle building, fat loss, and general health, with practical meal planning guidance.
Read Full Guide →How many calories should I eat to lose weight?
To lose weight safely, you need to create a caloric deficit. Consuming 500 calories below your daily maintenance calories (TDEE) typically results in a weight loss of about 1 pound (0.45 kg) per week.
What are macronutrients and how should I split them?
Macronutrients are carbohydrates, proteins, and fats. A standard balanced split is 40% carbs, 30% protein, and 30% fat, which can be adjusted based on physical activity levels and goals.
What activity level multiplier should I select?
Select the multiplier that matches your lifestyle: Sedentary (1.2), Lightly active (1.375), Moderately active (1.55), or Very active (1.725).
Calculate Body Mass Index (BMI) and healthy weight ranges based on height and weight.
BMR CalculatorCalculate Basal Metabolic Rate (BMR), the number of calories burned at rest.
Water Intake CalculatorEstimate daily hydration and water intake requirements based on body weight, exercise, climate, and life stage.
Macronutrient CalculatorCalculate daily calories and macronutrient splits (protein, carbohydrates, fat) for your fitness goals.