Calorie Calculator: Calculate Your Daily Calorie Needs
Estimate your daily calorie needs using your BMR, activity level, and fitness goal.
Your information
Your results
About the calculator
This calculator estimates how many calories your body may need each day. It first calculates your Basal Metabolic Rate (BMR), then adjusts it using your activity level to estimate Total Daily Energy Expenditure (TDEE).
The result is an estimate, not a medical diagnosis. Actual energy needs can vary because of body composition, metabolism, exercise, lifestyle, and other factors.
Calculator attributes
- Age: 15–100 years
- Gender: Male or Female
- Height: centimeters
- Weight: kilograms
- Five activity levels
- Three goals: maintain, lose, or gain
- Instant calculation without page reload
- Calculation history saved in browser storage
- Responsive design for mobile, tablet, and desktop
Formulas used
1. BMR — Mifflin-St Jeor
2. TDEE
3. Goal calories
Maintenance = TDEE
Weight gain = TDEE + 300 kcal
These calorie adjustments are simple estimates and should not be treated as individualized medical or nutritional advice.
Step-by-step example
Example: a 28-year-old male, 175 cm tall, weighing 70 kg, with moderate activity.
BMR = (10 × 70) + (6.25 × 175) − (5 × 28) + 5
Moderate activity uses a factor of 1.55.
For weight loss, the calculator subtracts 500 calories.
The estimated daily target is approximately 2,095 calories.
Calculation history
Frequently asked questions
What is BMR?
BMR is the approximate amount of energy your body uses at rest to maintain essential functions such as breathing and circulation.
What is TDEE?
TDEE is an estimate of your total daily calorie expenditure, including your normal activity.
Which formula does this calculator use?
It uses the Mifflin-St Jeor equation for estimating BMR.
Does this guarantee weight loss?
No. The calculation is an estimate. Real-world results depend on many factors and should be monitored over time.
Why are my actual calorie needs different?
Individual metabolism, body composition, exercise, daily movement, sleep, health, and other factors can cause actual needs to differ.
Is this medical advice?
No. The calculator is for general informational purposes. Consult a qualified healthcare or nutrition professional for personalized dietary guidance.