Calorie Calculator
Calculate your daily calorie needs for weight loss, maintenance, and weight gain based on your age, height, weight, sex, and activity level.
What is a Calorie Calculator?
This calculator estimates the number of calories you need each day based on your body metrics and activity level. It also provides goal-based recommendations for losing weight, maintaining weight, or gaining weight.
How it works
Uses the Mifflin-St Jeor formula to calculate your BMR, then multiplies by an activity factor to get your TDEE. Goal-based values adjust TDEE by ±500 calories per day.
Goal recommendations
- Lose weight: TDEE − 500 cal/day (approximately 0.5 kg loss per week)
- Maintain weight: TDEE (your maintenance calories)
- Gain weight: TDEE + 500 cal/day (approximately 0.5 kg gain per week)
How to use this tool
- Enter weight (kg), height (cm), and age
- Select sex (male/female)
- Choose your activity level
- Click Calculate
- See calories for all activity levels and all three goals
Example use cases
- Weight loss planning: A 30-year-old woman, 165 cm, 70 kg, lightly active needs ~1,800 cal/day to maintain
- Bulking: An athlete needs to know TDEE + 500 to plan a lean bulk
- Coaching: Quickly estimate client calorie targets during onboarding