The Calorie Calculator can estimate your daily energy needs based on your age, gender, weight, height, and level of physical activity. The calculated result will show how many calories you need to maintain, lose, or gain weight.
Calorie Calculator
🔍 What Is a Calorie Calculator?
A Calorie Calculator estimates the number of calories your body needs based on your:
- Age
- Gender
- Weight
- Height
- Physical activity level
It first calculates your BMR, which is the number of calories your body burns at rest, and then multiplies that number by an activity factor to determine your TDEE—the actual number of calories you burn daily.
🧮 How Our Calorie Calculator Works
We use the Mifflin-St Jeor Equation, one of the most accurate and widely accepted formulas for calculating BMR:
For Men:
BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) + 5
For Women:
BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) – 161
Then we apply your selected activity level to calculate your TDEE:
- Sedentary: little or no exercise
- Lightly active: light activity/sports 1–3 days/week
- Moderately active: moderate exercise 3–5 days/week
- Very active: hard exercise 6–7 days/week
- Extra active: physical job or intense training
⚡ Why Use a Calorie Calculator?
Here’s how this tool can help you achieve your health and fitness goals:
✅ For Weight Loss
Create a calorie deficit by consuming fewer calories than your TDEE. Our tool shows you exactly where to start.
✅ For Weight Gain
Need to build muscle or bulk up? Add calories above your TDEE for safe, healthy weight gain.
✅ For Maintenance
Want to stay where you are? Use your TDEE to maintain your current weight with balanced nutrition.
📊 What to Do After Calculating Your TDEE
Once you know how many calories your body burns each day, you can:
- Build a meal plan that matches your calorie needs
- Use tracking apps to monitor your intake
- Adjust calories up or down based on your goals
- Combine with your BMI result for more detailed insights
💡 Tip: To lose 0.5–1 kg per week, aim for a deficit of 300–500 calories/day. For weight gain, do the opposite.
🔒 Is This Calorie Calculator Free?
Yes! Our calorie calculator is 100% free to use. No sign-up, no subscription, just instant results you can trust.
💡 Bonus Tip: Recalculate Monthly
As you gain or lose weight, your BMR and TDEE will change. Recalculate every few weeks to keep your plan accurate and effective.
🔚 Final Thoughts
Using a Calorie Calculator is one of the smartest ways to take control of your nutrition. Whether your goal is fat loss, muscle gain, or weight maintenance, knowing your daily calorie needs gives you the power to succeed.
💪 Try the Calorie Calculator now and start eating with purpose!