Calorie Calculator
Calculate your daily calorie needs for weight loss, maintenance, or weight gain
Calculate Your Daily Calories
Enter your details to see your daily calorie needs for different goals.
How to Use the Calorie Calculator
Enter Your Details
Select your gender and enter your age. These affect your basal metabolic rate, which is the calories your body burns at rest.
Enter Height & Weight
Choose imperial or metric units, then enter your current weight and height. These are the primary factors in calculating your BMR.
Select Activity Level
Choose the activity level that best describes your typical week. Be honest - overestimating activity leads to eating too many calories.
Review Your Calorie Targets
See your maintenance calories, weight loss/gain targets, and suggested macro breakdown. Adjust your diet based on your specific goal.
Frequently Asked Questions
How many calories should I eat per day to lose weight?
To lose weight, you need to eat fewer calories than your body burns (calorie deficit). A safe and sustainable rate is 1-2 pounds per week, which requires a daily deficit of 500-1,000 calories below your maintenance level. For example, if your maintenance calories are 2,500, eating 2,000 calories daily would result in about 1 pound of weight loss per week. Never go below 1,500 calories for men or 1,200 for women without medical supervision, as very low calorie diets can cause nutrient deficiencies and metabolic slowdown.
What is BMR and why does it matter?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to maintain basic life functions like breathing, circulation, and cell production. It typically accounts for 60-75% of your total daily calorie burn. Knowing your BMR helps you understand your body's minimum energy needs. Your Total Daily Energy Expenditure (TDEE) is your BMR multiplied by an activity factor. Our calculator uses the Mifflin-St Jeor equation, which is the most accurate BMR formula according to the American Dietetic Association.
Which activity level should I choose?
Be honest and slightly conservative when choosing your activity level. Sedentary: Office worker with no regular exercise. Lightly Active: Walking 30 minutes daily or light exercise 1-3 times per week. Moderately Active: Exercise at moderate intensity 3-5 times per week for 30-60 minutes. Active: Intense exercise 6-7 days per week or a physically demanding job. Very Active: Intense daily exercise plus a physically demanding job, or training twice daily. Most people overestimate their activity level. If in doubt, choose one level lower and adjust based on results.
How accurate is this calorie calculator?
The Mifflin-St Jeor equation used by our calculator is the most accurate predictive equation for BMR, with an accuracy of about 80-90% for most people. However, individual metabolism varies based on genetics, muscle mass, hormone levels, and other factors. Use the calculated values as a starting point, then track your weight for 2-4 weeks. If you're not seeing expected results, adjust by 100-200 calories. Factors like stress, sleep quality, medications, and medical conditions can also affect your actual calorie needs.
What are macros and how should I split them?
Macros (macronutrients) are the three main nutrient groups: protein, carbohydrates, and fat. Our calculator suggests a balanced 30/40/30 split. Protein (30%): Essential for muscle repair and satiety. Each gram provides 4 calories. Good sources include chicken, fish, eggs, and legumes. Carbohydrates (40%): Your body's primary energy source. Each gram provides 4 calories. Choose whole grains, fruits, and vegetables. Fat (30%): Important for hormone production and nutrient absorption. Each gram provides 9 calories. Focus on healthy fats from nuts, avocados, and olive oil.