Calorie Calculator
Calculate daily calorie needs to maintain, lose, or gain weight based on activity.
How to Calculate & 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.
Input & Variable Breakdown:
- Gender: Bounded variable used in the formulas.
- Age (Years): Bounded variable used in the formulas.
- Weight (kg): Bounded variable used in the formulas.
- Height (cm): Bounded variable used in the formulas.
- Activity Level: Bounded variable used in the formulas.
Related Calculators
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 and exercise.
Frequently Asked Questions
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.
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.
Select the multiplier that matches your lifestyle: Sedentary (1.2), Lightly active (1.375), Moderately active (1.55), or Very active (1.725).