Daily Calorie Calculator
Calculate your daily calorie needs and macro targets for your fitness goals
Basic Information
Activity & Goals
How to Calculate Your Daily Calorie Needs
This free calorie calculator determines your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation, the most accurate formula for calculating Basal Metabolic Rate (BMR). Your BMR represents the calories your body burns at rest, while TDEE accounts for your activity level to show total daily calorie needs. Whether your goal is weight loss, muscle gain, or weight maintenance, this calculator provides personalized calorie targets and macro breakdowns.
The calculator uses scientifically validated formulas: for men, BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5, and for women, BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161. Your TDEE is then calculated by multiplying BMR by your activity factor, ranging from 1.2 for sedentary individuals to 1.725 for very active people who exercise 6-7 days per week.
Understanding Your Calorie Results
Your daily calorie target adjusts based on your weight goals. For weight loss, the calculator creates a 500-calorie deficit, which typically results in losing approximately 0.5 kg (1 pound) per week. For muscle gain, it adds 300 calories above maintenance to support gradual, lean muscle growth. Maintenance calories keep your weight stable while providing adequate energy for daily activities and exercise.
The macro breakdown shows recommended protein (1.6g per kg of body weight for muscle preservation), along with balanced carbohydrates and fats. Protein is calculated at 4 calories per gram, fats at 9 calories per gram, and carbohydrates at 4 calories per gram. This balanced approach ensures you meet nutritional needs while working toward your fitness goals.
Activity Level Guide for Accurate Results
Sedentary (1.2x multiplier)
Little to no exercise, desk job, minimal daily movement. This represents office workers or individuals with limited physical activity throughout the day.
Light Activity (1.375x multiplier)
Exercise or light sports 1-3 days per week. Walking regularly, light jogging, or casual recreational activities qualify as light activity level.
Moderate Activity (1.55x multiplier)
Exercise or moderate sports 3-5 days per week. Regular gym sessions, running, cycling, or active job roles fit this category.
Very Active (1.725x multiplier)
Hard exercise or sports 6-7 days per week. Athletes, construction workers, or individuals with intense daily training programs should select this level.
How to Use This Calorie Calculator
Step 1: Enter Basic Information
Select your gender and enter your age (13-90 years). Gender affects BMR calculation due to different muscle mass and metabolic rates between males and females.
Step 2: Input Height and Weight
Enter height in centimeters or feet/inches, and weight in kilograms or pounds. The calculator automatically converts between units for your convenience.
Step 3: Choose Activity Level
Select the activity level that best matches your weekly exercise routine and daily physical activity. Be honest for accurate results.
Step 4: Select Your Goal
Choose whether you want to lose weight (500 calorie deficit), maintain current weight, or gain muscle (300 calorie surplus).
Step 5: View Your Results
See your daily calorie target, maintenance calories, weekly weight change estimate, and complete macronutrient breakdown in real-time.
Important Health & Safety Information
Medical Disclaimer
This calorie calculator is provided for informational and educational purposes only. The results are estimates based on general formulas and should not be considered medical advice, diagnosis, or treatment recommendations. Individual calorie needs can vary significantly based on genetics, metabolism, medical conditions, medications, and other factors not captured by this calculator.
Before making any significant changes to your diet, exercise routine, or weight management plan, consult with a qualified healthcare provider, registered dietitian, or certified nutritionist. This is especially important if you have pre-existing medical conditions (diabetes, heart disease, thyroid disorders, eating disorders), are pregnant or nursing, are under 18 years old, or are taking medications that may affect metabolism or weight.
Very low calorie diets (below 1200 calories for women or 1500 for men) can be dangerous without medical supervision and may lead to nutrient deficiencies, muscle loss, metabolic slowdown, and other health complications. If this calculator suggests calorie levels that seem unusually low or high for you, please consult a healthcare professional before following those recommendations.
The creators and operators of this calculator assume no responsibility for any health outcomes resulting from the use of this tool. Weight loss and fitness results vary by individual. Past performance and calculator estimates do not guarantee future results. Always prioritize your health and safety above calculator outputs.