Calorie Calculator – Daily Calorie Needs for Weight Loss, Gain & Maintenance

Calculate your daily calorie needs based on age, height, weight, and activity level. Get personalized calorie targets for weight loss, maintenance, and muscle gain.

How It Works

1. Enter age, gender, weight, height

2. Select your activity level

3. Click Calculate

4. See calories for loss, maintenance, and gain

What is BMR?

BMR (Basal Metabolic Rate) is the calories your body burns at complete rest to maintain vital functions.

What is TDEE?

TDEE (Total Daily Energy Expenditure) is your BMR multiplied by your activity level – your true daily calorie need.

Formula Used

Mifflin-St Jeor – the most accurate BMR formula for most adults.

Your Details

Age (years)

Gender

Male Female

Weight

Height

Unit System

Activity Level

Daily Calorie Targets

Basal Metabolic Rate (BMR): – kcal | Maintenance: – kcal

Weight Loss

–

-500 kcal/day

Maintenance

–

Stay current weight

Weight Gain

–

+500 kcal/day

Protein

–

g / day

Carbs

–

g / day

Fats

–

g / day

FAQ

How accurate is this calculator?

It uses the Mifflin-St Jeor formula, which is clinically accepted as the most accurate for most people. Individual results may vary.

How much deficit to lose weight?

A 500 kcal/day deficit typically results in roughly 0.5 kg (1 lb) of weight loss per week.

What if I want faster results?

Avoid going below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision.

What do the macros represent?

Protein, carbohydrates, and fats split at 30/40/30% of maintenance calories – a balanced general-purpose ratio.

Should I eat less on rest days?

Minor adjustments are fine, but consistency with a weekly average is generally more effective than daily changes.