About the Calorie Calculator
Our Free Online Calorie Calculator helps you estimate the number of calories your body needs each day to maintain, lose, or gain weight — based on your age, gender, height, weight, and activity level.
Understanding your daily calorie requirement is the first step toward building a healthy, balanced lifestyle.
By knowing your ideal calorie intake, you can create a personalized diet plan that supports your fitness goals, whether you want to shed extra fat, tone your body, or gain healthy muscle mass.
🔥 Daily Calorie Calculator
Why Tracking Calories Matters
Tracking calories doesn’t mean you need to restrict yourself — it’s about awareness and balance.
By understanding your daily needs, you can make smarter food choices, maintain energy levels, and reach your fitness goals more effectively.
How the Calorie Calculator Works
This calculator uses the Mifflin-St Jeor Equation, one of the most accurate formulas to estimate your Basal Metabolic Rate (BMR) — the amount of energy your body burns at rest.
Then, it multiplies that number by your activity level to determine your Total Daily Energy Expenditure (TDEE) — the total calories your body burns in a day.
Finally, based on your selected goal (Maintain, Lose, or Gain Weight), it adjusts your calorie target:
- 🧘 Maintain Weight: Calories equal to your TDEE
- ⚡ Lose Weight: 500 kcal less per day (approx. 0.5 kg/week loss)
- 💪 Gain Weight: 500 kcal more per day (approx. 0.5 kg/week gain)
Tips for Using the Calorie Calculator
- ✅ Enter your accurate weight, height, and age for the best results.
- 💧 Stay hydrated and maintain a balanced diet — calories from whole, unprocessed foods are healthier.
- 🏋️ Combine your calorie plan with regular exercise for sustainable results.
- 📅 Recheck your calorie needs every few months as your weight or activity level changes
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