Calorie Calculator: Estimate Your Daily Calorie Needs
Calculate your estimated daily calorie needs for weight loss, gain, or maintenance, based on your activity level and personal details.
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Calculate your estimated daily calorie needs for weight loss, gain, or maintenance, based on your activity level and personal details.
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Calculate your daily calorie needs for weight management
Your Basal Metabolic Rate (BMR) is 1649 calories per day. This is the energy your body needs at rest to maintain basic functions. Based on your activity level, your Total Daily Energy Expenditure (TDEE) is 2556 calories. To maintain weight, you should consume 2556 calories per day.
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This tool estimates your daily calorie needs using established equations. You can target maintenance, weight loss, or weight gain without switching tools.
Results show BMR (resting needs), TDEE (daily burn with activity), and goal-specific targets. Use these as starting points and adjust based on real-world progress.
Add age, sex, weight, and height in your preferred units.
Choose a realistic description of your weekly activity.
Maintain, lose, or gain—targets adjust accordingly.
Use the numbers as an initial plan and track outcomes.
Recalculate as your weight or activity changes.
Resting energy needs to keep essential functions running.
BMR plus activity—use for maintenance estimates.
Moderate, sustainable reductions improve adherence and outcomes.
Small surpluses support muscle gain while limiting fat gain.
Calculate your precise daily calorie needs with our evidence-based calorie calculator. Whether you're wondering "how many calories should I eat" for weight loss, weight gain, or maintenance, our tool provides accurate BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure) calculations. Perfect for fitness nutrition planning, this metabolism calculator uses the scientifically-validated Mifflin-St Jeor equation trusted by nutritionists and dietitians worldwide for reliable calorie requirements assessment.
Advanced BMR calculator using the Mifflin-St Jeor equation with Harris-Benedict activity multipliers for accurate TDEE estimation.
Customized daily calorie intake recommendations for healthy weight loss, muscle gain calories, or maintenance with safe deficit and surplus ranges.
Save your calorie calculations, export nutrition data, and monitor your metabolic rate changes over time for effective weight management.
Enhance your nutrition planning with our comprehensive health calculators. Use the BMI Calculator to assess your current weight status and health risks, the BMI Pregnancy Calculator for specialized maternal nutrition needs, or the Percentage Calculator to determine macro ratios and track nutritional percentages in your diet plan.
Important: This calorie calculator provides estimates based on established metabolic equations and population averages. Individual caloric needs may vary significantly due to genetics, metabolism, medical conditions, medications, body composition, hormonal factors, and other physiological variables. These calculations are not medical advice, diagnosis, or treatment prescriptions. Weight management, dietary modifications, and nutrition planning should be supervised by qualified healthcare professionals including registered dietitians, physicians, or certified nutritionists who can provide personalized recommendations based on your complete health profile, medical history, and individual circumstances. Always consult healthcare professionals before making significant changes to your diet or exercise routine.
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