🔥 Calorie Calculator
Calculate your daily caloric needs based on age, gender, weight, height, and activity level.
Personal Information
Calorie Results
Understanding Your Results
BMR (Basal Metabolic Rate)
The number of calories your body burns at rest to maintain basic physiological functions like breathing, circulation, and cell production.
TDEE (Total Daily Energy Expenditure)
Your BMR multiplied by an activity factor. This represents the total calories you burn in a day including exercise and daily activities.
Weight Goals
Weight Loss: 500 calories below TDEE (≈1 lb/week loss)
Weight Gain: 500 calories above TDEE (≈1 lb/week gain)
Maintenance: Equal to your TDEE
Activity Level Guide
Sedentary (×1.2)
Desk job, minimal exercise, mostly sitting
Light Activity (×1.375)
Light exercise 1-3 days/week, some walking
Moderate Activity (×1.55)
Moderate exercise 3-5 days/week
Active (×1.725)
Hard exercise 6-7 days/week
Very Active (×1.9)
Very hard exercise, physical job, training twice daily
Healthy Weight Management Tips
For Weight Loss
- • Create a moderate calorie deficit (300-500 calories)
- • Focus on whole foods and lean proteins
- • Include strength training to preserve muscle mass
- • Aim for 1-2 pounds of weight loss per week
For Weight Gain
- • Create a moderate calorie surplus (300-500 calories)
- • Eat frequent, nutrient-dense meals
- • Include resistance training for muscle growth
- • Focus on healthy fats and complex carbohydrates
About This Calorie Calculator
Our free calorie calculator uses the Mifflin-St Jeor equation, considered one of the most accurate methods for calculating Basal Metabolic Rate (BMR). The calculator then applies activity multipliers to determine your Total Daily Energy Expenditure (TDEE) and provides personalized calorie targets for weight loss, maintenance, and weight gain.
The Mifflin-St Jeor equation was developed in 1990 and has been validated in numerous studies. It takes into account your age, gender, weight, and height to provide accurate baseline calorie requirements. The activity multipliers account for exercise and daily movement patterns.
This calorie calculator is completely free to use, requires no registration, and works on all devices. Use it as a starting point for your nutrition and fitness goals, but remember that individual needs may vary based on metabolism, genetics, and health conditions.