Calorie Calculator
How many calories do you need each day? This free calorie calculator estimates your daily energy needs from your age, sex, height, weight and activity level, using the ideas of BMR and TDEE. Use it as a starting point for maintaining, losing or gaining weight.
How to Use the Calorie Calculator
- Enter your age, sex, height and weight.
- Choose the activity level that best describes a typical week.
- See your estimated daily calories to maintain your weight, plus targets for losing or gaining if shown.
BMR vs. TDEE
BMR (Basal Metabolic Rate) is the energy your body uses at complete rest to keep you alive: breathing, circulation, temperature control and cell repair. It makes up the largest share of daily calorie burn for most people.
TDEE (Total Daily Energy Expenditure) is your BMR plus everything else: walking, working, exercise and even digesting food. TDEE is the number that matters for weight goals, because it estimates how much you actually burn in a typical day.
How Activity Level Affects Your Calories
Calorie calculators usually multiply BMR by an activity factor. Common levels range from sedentary (desk job, little exercise) through lightly active and moderately active to very active (hard daily training or physical work). Be honest when choosing; most people overestimate their activity, which leads to targets that are too high.
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Calories for Weight Loss or Gain
To lose weight, you generally need to eat fewer calories than your TDEE, which is called a calorie deficit. A modest deficit is easier to sustain and helps protect muscle. To gain weight or build muscle, a small surplus above TDEE is typical, ideally paired with strength training and enough protein.
Bodies do not always respond in a perfectly predictable way. Metabolism, sleep, stress, hormones and medication can all influence results. Track your weight over several weeks and adjust your intake gradually rather than making big changes based on a single number.
Getting the Most From Your Estimate
- Measure your weight at the same time of day for consistency.
- Recalculate after significant weight change, since your needs shift.
- Focus on food quality as well as quantity: protein, fibre, fruit and vegetables.
- Pair your calorie target with your BMI and other health markers for context.
If you need to split a daily target into meals or work out percentages for macronutrients, the percentage calculator makes it quick.
Disclaimer: Calorie estimates are for general information only and are not medical or nutritional advice. Consult a doctor or registered dietitian before starting a diet, especially if you are pregnant, have a medical condition or take medication.
Frequently Asked Questions
How many calories do I need per day?
It depends on your age, sex, height, weight and activity level. The calculator estimates your TDEE, which is the number of calories needed to maintain your current weight. Use it as a starting point, then adjust based on how your weight changes over a few weeks.
What is the difference between BMR and TDEE?
BMR is the calories your body burns at complete rest to support basic functions. TDEE adds the energy you use for daily movement, exercise and digesting food. TDEE is always higher than BMR and is the figure most useful for planning weight goals.
How many calories should I eat to lose weight?
Eating somewhat fewer calories than your TDEE creates a deficit that can lead to gradual weight loss. A moderate deficit tends to be easier to maintain. Very low intakes are not recommended without medical supervision, so speak to a professional for a personal plan.
Which formula does the calculator use (Mifflin-St Jeor / Harris-Benedict)?
The formula depends on the tool settings. Popular calorie calculators use equations such as Mifflin-St Jeor or the revised Harris-Benedict to estimate BMR, then apply an activity multiplier for TDEE. Every formula gives an estimate, and individual results can differ from the prediction.
How do activity levels affect calorie needs?
Your BMR is multiplied by an activity factor to estimate TDEE. A sedentary person has a lower multiplier, while someone who trains hard or does physical work has a higher one. Choosing an activity level that is too high is a common reason for overestimated calorie targets.