Calculate your daily calorie needs based on age, gender, weight, height, and activity level. Get personalized macronutrient recommendations, weight loss timelines, and determine calories for weight loss, maintenance, or weight gain goals.
Enter Your Information
▼ Advanced Options (Body Fat %, Goal Weight)
Your Results
Enter your information and click "Calculate" to see your daily calorie needs and weight goal recommendations.
Basal Metabolic Rate (BMR)
0 cal/day
Daily Calorie Needs (TDEE)
0 cal/day
Weight Goal Recommendations
Extreme Weight Loss0 cal/day
Weight Loss0 cal/day
Mild Weight Loss0 cal/day
Maintain Weight0 cal/day
Mild Weight Gain0 cal/day
Weight Gain0 cal/day
Recommended Macronutrients (For Maintenance)
Protein
0g
0 cal
Carbs
0g
0 cal
Fats
0g
0 cal
Weight Loss Timeline
Goal Weight:N/A
Weight to Lose:N/A
Estimated Time (Mild Loss):N/A
Estimated Time (Moderate Loss):N/A
Target Date (Moderate):N/A
Your Calorie Breakdown
Visual comparison of your daily calorie needs for different goals
Extreme Weight Loss (-2 lbs/week)
Weight Loss (-1 lb/week)
Mild Weight Loss (-0.5 lb/week)
Maintain Current Weight
Mild Weight Gain (+0.5 lb/week)
Weight Gain (+1 lb/week)
Calorie Calculator Examples
Real-world examples showing how age, gender, weight, height, and activity level affect daily calorie needs:
Active Young Male
Age: 25 years
Gender: Male
Weight: 180 lbs (82 kg)
Height: 6'0" (183 cm)
Activity: Very Active
BMR: 1,920 cal/day
TDEE: 3,312 cal/day
Weight Loss: 2,312 cal/day
Sedentary Middle-Aged Female
Age: 45 years
Gender: Female
Weight: 150 lbs (68 kg)
Height: 5'5" (165 cm)
Activity: Sedentary
BMR: 1,370 cal/day
TDEE: 1,644 cal/day
Weight Loss: 1,144 cal/day
Moderately Active Adult Male
Age: 35 years
Gender: Male
Weight: 200 lbs (91 kg)
Height: 5'10" (178 cm)
Activity: Moderately Active
BMR: 1,961 cal/day
TDEE: 3,040 cal/day
Weight Loss: 2,040 cal/day
How the Calorie Calculator Works
This calculator determines your daily calorie needs using scientifically validated formulas:
Step 1: Calculate BMR (Basal Metabolic Rate)
We use the Mifflin-St Jeor equation as the standard method, considered the most accurate for most people:
Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
Advanced Option: If you provide your body fat percentage, we use the Katch-McArdle formula instead, which is more accurate for athletic individuals with known body composition:
Katch-McArdle: BMR = 370 + (21.6 × lean body mass in kg)
Step 2: Calculate TDEE (Total Daily Energy Expenditure)
Your BMR is multiplied by an activity factor:
Sedentary: BMR × 1.2
Lightly active: BMR × 1.375
Moderately active: BMR × 1.55
Very active: BMR × 1.725
Super active: BMR × 1.9
Step 3: Weight Goals & Macronutrients
Based on your TDEE, we calculate calorie targets for different goals. Generally, a deficit of 500 calories per day leads to about 1 pound of weight loss per week. We also provide recommended macronutrient distribution (30% protein, 40% carbs, 30% fat) based on your maintenance calories.
Step 4: Timeline Projection (Optional)
If you enter a goal weight in the advanced options, we calculate how long it will take to reach your target at different paces (mild and moderate weight loss), along with an estimated target date.
Frequently Asked Questions
How accurate is this calorie calculator?
This calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate formulas for calculating BMR. However, individual metabolism can vary by ±10-15% due to genetics, muscle mass, hormones, and other factors. Use these results as a starting point and adjust based on your actual results over time.
What's the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns at rest to maintain basic functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) is your BMR plus the calories burned through daily activities and exercise. TDEE is what you should use for determining your daily calorie intake.
How do I choose the right activity level?
Be honest about your actual activity level. Sedentary means desk job with little exercise. Lightly active includes walking or light exercise 1-3 times per week. Moderately active is 3-5 days of moderate exercise. Very active is 6-7 days of intense exercise. Super active includes very intense exercise plus a physical job. Most people overestimate their activity level.
Is it safe to follow the extreme weight loss recommendation?
The extreme weight loss target (2 lbs/week) should only be followed short-term and preferably under medical supervision. Most health experts recommend 1-2 pounds of weight loss per week as safe and sustainable. Very low calorie diets can slow metabolism and cause nutrient deficiencies. Consult a healthcare provider for personalized advice.
Should I eat back calories burned from exercise?
If you selected your activity level accurately, your exercise is already factored into your TDEE, so you don't need to add extra calories for workouts. However, if you have an unusually intense workout beyond your normal routine, you might need additional calories. Monitor your energy levels and weight changes to determine what works best for you.
What is body fat percentage and should I use it?
Body fat percentage is the proportion of your body weight that is fat versus lean mass (muscle, bone, organs). If you know your body fat percentage (from a DEXA scan, bioelectrical impedance, or caliper measurements), entering it enables a more accurate calculation using the Katch-McArdle formula. This is especially beneficial for athletes or very muscular individuals. If you don't know your body fat percentage, leave it blank—the standard formula works well for most people.
How are the macronutrient recommendations calculated?
The macronutrient breakdown uses a balanced distribution: 30% protein, 40% carbohydrates, and 30% fats based on your maintenance calories (TDEE). This is a general guideline that works well for most people. Protein provides 4 calories per gram, carbs provide 4 calories per gram, and fats provide 9 calories per gram. You can adjust these percentages based on your specific dietary preferences, training goals, or health conditions—consult a nutritionist for personalized recommendations.
Is the weight loss timeline accurate?
The timeline is an estimate based on the general principle that a 500-calorie daily deficit leads to about 1 pound of weight loss per week (or 3,500 calories = 1 pound). However, actual results vary based on factors like water retention, muscle gain, metabolic adaptation, starting weight, and adherence to your calorie target. The timeline serves as a motivational guide and realistic expectation setter, but your individual results may differ. Weight loss is rarely perfectly linear.
Can I use this calculator if I'm pregnant or breastfeeding?
This calculator does not account for the additional calorie needs during pregnancy or breastfeeding. Pregnant individuals typically need an extra 300-500 calories per day (varying by trimester), and breastfeeding can require an additional 450-500 calories daily. Please consult with your healthcare provider or a registered dietitian for personalized nutritional guidance during pregnancy and lactation.