Calorie Calculator
Find out how many calories you need per day to maintain, lose, or gain weight based on your age, gender, height, weight, and activity level.
How This Calculator Works
We use the Mifflin-St Jeor equation — widely considered the most accurate formula for estimating resting metabolic rate. It was published in 1990 and has held up well in validation studies since. Your BMR gets multiplied by an activity factor to estimate your Total Daily Energy Expenditure (TDEE).
The ±500 calorie adjustment for weight loss or gain targets roughly 0.5 kg (about 1 lb) per week. That's considered a safe, sustainable rate by most nutrition researchers. Going more aggressive — say, a 1,000 calorie deficit — works faster but tends to backfire within a few months for most people.
Why Activity Level Matters So Much
The difference between "sedentary" and "very active" can be 800-1,000+ calories per day. Most people overestimate their activity level. If you're not sure, pick one level below what you think. You can always adjust after tracking for a week. For a deeper dive into your resting metabolism, try our BMR Calculator. And once you know your calorie target, use the Macro Calculator to split it into protein, carbs, and fat.
⚠️ Medical Disclaimer
This tool provides estimates for informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making health decisions. Results may vary based on individual factors not captured by this calculator.