Calorie Calculator - Daily Calorie Needs Calculator
Calculate your daily calorie needs instantly based on your age, gender, weight, height, and activity level. Get accurate BMR, TDEE, and personalized recommendations for weight loss, maintenance, or weight gain.
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Calorie Calculator Ready
Enter your details and click Calculate to see your daily calorie needs
Get personalized calorie recommendations for weight loss, maintenance, or weight gain based on your BMR and activity level.
Key Features of Our Calorie Calculator
Accurate BMR Calculation
Uses the scientifically validated Mifflin-St Jeor equation for precise Basal Metabolic Rate calculations.
Activity Level Adjustment
Calculates TDEE by adjusting BMR based on your specific activity level and exercise frequency.
Weight Management Goals
Provides specific calorie targets for weight loss, maintenance, and weight gain at different rates.
Dual Unit Support
Calculate calories using both metric (kg/cm) and imperial (lbs/in) measurement systems.
Health-Focused Results
Provides safe and sustainable calorie recommendations with health considerations and warnings.
Free & Private
Completely free to use with no registration required. Your data stays private and secure.
Understanding Calorie Needs
Calories are a measure of energy that your body needs to function. Your daily calorie needs depend on several factors including your age, gender, weight, height, and activity level.
Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic physiological functions while at rest. This includes breathing, circulating blood, cell production, and maintaining body temperature.
Total Daily Energy Expenditure (TDEE) is your BMR plus the calories you burn through physical activity and digestion. This calculator uses the Mifflin-St Jeor equation to estimate BMR, which is considered one of the most accurate formulas.
For weight loss: Consume fewer calories than your TDEE. A deficit of 500 calories per day is often recommended for sustainable weight loss of about 0.5kg (1lb) per week.
For weight maintenance: Consume calories equal to your TDEE.
For weight gain: Consume more calories than your TDEE. A surplus of 500 calories per day can lead to weight gain of about 0.5kg (1lb) per week.
Important Considerations
Calorie Quality Matters: Not all calories are created equal. Focus on nutrient-dense foods that provide essential vitamins, minerals, and macronutrients.
Individual Variations: This calculator provides an estimate. Your actual calorie needs may vary based on genetics, medical conditions, and other factors not accounted for in standard formulas.
Extreme Deficits: Very low-calorie diets (below 1200 calories for women or 1500 for men) should only be followed under medical supervision as they can lead to nutrient deficiencies and metabolic issues.
Macronutrient Balance: Beyond total calories, consider the balance of proteins, carbohydrates, and fats in your diet. Generally, a balanced diet includes:
- Proteins: 10-35% of daily calories
- Carbohydrates: 45-65% of daily calories
- Fats: 20-35% of daily calories
Hydration: Water intake is crucial for metabolism and overall health. Aim for at least 8 glasses (2 liters) of water daily.
Frequently Asked Questions (FAQ)
What is BMR and how is it calculated?
BMR (Basal Metabolic Rate) is the number of calories your body needs to maintain basic physiological functions at rest. This calculator uses the Mifflin-St Jeor equation: For men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5. For women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161.
What is TDEE and why is it important?
TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor. It represents the total calories you burn in a day including exercise and daily activities. TDEE is crucial for weight management as it determines your maintenance calories.
How many calories should I eat to lose weight?
For safe weight loss, create a calorie deficit of 250-500 calories below your TDEE. A 500-calorie deficit typically results in 1 pound (0.45kg) of weight loss per week. Extreme deficits below 1200 calories for women or 1500 for men should be medically supervised.
How accurate is this calorie calculator?
This calculator uses the scientifically validated Mifflin-St Jeor equation, which is considered one of the most accurate BMR formulas. However, individual variations exist due to genetics, medical conditions, and body composition, so results are estimates that may need adjustment.
What activity level should I choose?
Choose based on your weekly exercise routine: Sedentary (desk job, no exercise), Light (1-3 days/week), Moderate (3-5 days/week), Active (6-7 days/week), Very Active (intense daily exercise + physical job). Be honest about your actual activity level for accurate results.
Can I use this calculator if I'm pregnant or breastfeeding?
This calculator is designed for general adult populations and doesn't account for the additional calorie needs during pregnancy or breastfeeding. Pregnant and breastfeeding women should consult healthcare providers for personalized calorie recommendations.
Why do men and women have different BMR calculations?
Men typically have higher BMRs due to greater muscle mass and different body composition. The Mifflin-St Jeor equation accounts for these physiological differences by using different constants (+5 for men, -161 for women) in the calculation.
How often should I recalculate my calorie needs?
Recalculate when your weight changes significantly (5+ pounds), when you change your activity level, or every few months during weight loss/gain phases. Your calorie needs change as your body weight and composition change.
How to Use the Calorie Calculator
- 1
Select Your Gender
Choose male or female as this affects BMR calculation due to differences in muscle mass and metabolism.
- 2
Choose Unit System
Select between metric (kg/cm) or imperial (lbs/in) units based on your preference and familiarity.
- 3
Enter Personal Details
Input your age (15-100 years), current weight, and height. Use accurate measurements for precise calculations.
- 4
Select Activity Level
Choose the activity level that best describes your typical weekly exercise routine and daily activity.
- 5
Calculate and Review Results
Click "Calculate Calorie Needs" to get your BMR, TDEE, and personalized calorie recommendations for different goals.