Calorie Calculator
Calculate your daily calorie requirements for weight loss, maintenance, or muscle gain based on your activity level and fitness goals.
About This Calorie Calculator
Our free calorie calculator helps you determine your daily calorie needs based on your age, gender, weight, height, activity level, and fitness goals. Whether you want to lose weight, maintain your current weight, or build muscle, understanding your calorie requirements is essential.
The calculator uses the scientifically-proven Mifflin-St Jeor formula to calculate your BMR (Basal Metabolic Rate), then multiplies it by your activity factor to determine your TDEE (Total Daily Energy Expenditure). Based on your goal, it provides personalized daily calorie recommendations. For more detailed metabolic analysis, try our TDEE calculator or plan your nutrition with our macro calculator.
How to Use the Calorie Calculator
- Choose Your Unit System: Select either Metric or Imperial based on your preference.
- Select Your Gender: Male and female bodies have different metabolic rates.
- Enter Your Details: Input your age, weight, and height accurately.
- Select Activity Level: Choose how active you are on a typical week.
- Choose Your Goal: Select whether you want to lose weight, maintain, or gain muscle.
- Click Calculate: Get instant personalized calorie recommendations.
Understanding Your Calorie Results
Daily Calories: The number of calories you should consume daily to reach your goal. This accounts for your activity level and desired rate of weight change.
BMR (Basal Metabolic Rate): The number of calories your body burns at complete rest. This is the energy needed for basic functions like breathing and circulation.
TDEE (Total Daily Energy Expenditure): Your total calorie burn including all daily activities and exercise. This is your maintenance calories - eat this amount to maintain current weight.
Weekly Weight Change: Expected rate of weight loss or gain based on your selected goal and calorie target.
Calorie Needs for Different Goals
Weight Loss
To lose weight safely and sustainably, create a calorie deficit of 500-1000 calories below your TDEE. This results in 0.5-1 kg (1-2 lbs) of weight loss per week, which is the recommended safe rate.
- Minimum Calories: Never go below 1200 calories (women) or 1500 calories (men) to ensure adequate nutrition.
- Protein Priority: Maintain high protein intake (1.6-2.2g per kg bodyweight) to preserve muscle mass during weight loss.
- Combine with Exercise: Add strength training to maintain muscle and boost metabolism.
- Be Patient: Sustainable weight loss takes time. Avoid crash diets that lead to muscle loss and metabolic slowdown.
Weight Maintenance
To maintain your current weight, consume calories equal to your TDEE. This keeps your energy balance neutral - calories in equals calories out.
- Monitor Weekly: Weigh yourself weekly and adjust if you notice upward or downward trends.
- Focus on Quality: Prioritize whole foods, vegetables, lean proteins, and healthy fats over processed foods.
- Stay Active: Continue regular exercise to maintain muscle mass and metabolic health.
- Flexible Approach: It's okay to have higher-calorie days occasionally as long as weekly average stays on target.
Muscle Gain
Building muscle requires a calorie surplus of 250-500 calories above your TDEE combined with progressive strength training.
- Protein is Key: Consume 1.6-2.2g protein per kg bodyweight daily to support muscle growth.
- Progressive Overload: Gradually increase training intensity - lift heavier weights or do more reps over time.
- Adequate Recovery: Get 7-9 hours of sleep and include rest days for muscle repair and growth.
- Clean Bulk: Use a smaller surplus (250 calories) to minimize fat gain while building muscle.
- Be Patient: Natural muscle gain is slow - expect 0.5-1 kg per month for beginners, less for advanced lifters.