Calorie Calculator
Accurately estimate your BMR and TDEE to reach your weight loss, maintenance, or muscle-building goals.
Your Details
Calorie Breakdown
Estimated Daily Macros
Activity Level Guide
Light Exercise: 15–30 minutes of elevated heart rate, 1–3×/week
Moderate Exercise: 45–60 min cardio or weight training, 4–5×/week
Active: Hard exercise or physical job, 6–7×/week
Very Active: Athlete, 2× daily training, or very physically demanding career
What Is a Calorie Calculator?
A calorie calculator is a free online tool that estimates how many calories your body needs each day based on your age, gender, height, weight, and activity level. It calculates your Basal Metabolic Rate (BMR) — the calories burned at rest — and then multiplies it by an activity factor to give you your Total Daily Energy Expenditure (TDEE), also called your daily calorie intake or calorie maintenance level.
Whether your goal is weight loss, muscle gain, or simply maintaining your current weight, knowing your TDEE helps you set a precise calorie deficit or calorie surplus. A 500 kcal daily deficit typically produces about 0.5 kg of fat loss per week, while a 250–500 kcal surplus supports lean muscle building when combined with resistance training.
Our calculator supports three proven BMR estimation formulas: the Mifflin–St Jeor equation (recommended as the most accurate for the general population), the Revised Harris–Benedict equation (the updated classic), and the Katch–McArdle formula (the gold standard if you know your body fat percentage, as it accounts for lean body mass directly).
Once you have your TDEE, use the macronutrient estimates — protein, carbohydrates, and dietary fat — as a starting point for your macros calculator or meal plan. High-protein diets (30%+ of calories from protein) are strongly associated with improved satiety, better body composition, and preserved muscle mass during a calorie-deficit diet.
This tool is ideal for anyone searching for how many calories should I eat, calorie counter for weight loss, TDEE calculator, or how to calculate daily calorie needs. Use it as part of a broader nutrition strategy alongside a balanced diet, regular physical activity, and guidance from a registered dietitian or healthcare professional when needed.