Calorie Calculator - Daily Calorie Needs Free
Estimate daily calorie needs from age, weight, height, and activity level. Plan meals and fitness goals with clear numbers.
Tool Interface
Calorie Calculator
Estimate your daily calorie needs based on your body, activity level, and goal. Free, instant, and private - everything runs in your browser.
Daily macro split
How to use
- Choose Metric or Imperial units.
- Enter your age, sex, height, and weight.
- Pick the activity level that best matches your week.
- Select your goal - lose, maintain, or gain weight.
- Click Calculate calories to see your daily target plus BMR, TDEE, and a macro split.
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About This Tool
Find Your Daily Calorie Target
The Calorie Calculator estimates how many calories you need per day using the Mifflin-St Jeor equation, the most widely used formula for basal metabolic rate (BMR). Enter your age, sex, height, weight, and activity level to get your BMR and your total daily energy expenditure (TDEE).
Pick a goal — lose, maintain, or gain weight — and the tool adjusts your target with safe, standard presets, then breaks it into a daily macro split with protein, fat, and carbohydrate grams. Switch between metric and imperial units at any time. Results are estimates for general guidance and are not medical advice.
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Calorie Goals
To lose weight
Aim for a moderate daily deficit (around 300–500 calories below your TDEE). Combine with protein-rich meals and regular activity for the best results.
To maintain weight
Eat at your TDEE. Small day-to-day fluctuations are normal — watch the weekly trend, not single days.
To gain weight
Aim for a modest daily surplus (around 250–500 calories above your TDEE), paired with strength training so the extra weight is muscle, not just fat.
These are general guidelines. Talk to a doctor or dietitian before starting a diet or major exercise program.
Frequently Asked Questions
How does the calorie calculator estimate my needs?
It uses the Mifflin-St Jeor equation — the most widely used formula for basal metabolic rate — then adjusts for your activity level to estimate total daily calorie needs.
How many calories should I eat to lose weight?
A deficit of about 500 calories per day typically leads to around 0.5 kg (1 lb) of weight loss per week. The goal sections below show targets for losing, maintaining, or gaining.
What is the difference between BMR and TDEE?
BMR (basal metabolic rate) is what your body burns at rest. TDEE (total daily energy expenditure) adds the calories you burn through activity — that is the number to plan meals around.
Is the calorie calculator free?
Yes — free, no signup, works on any device.