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Calculate your daily calorie needs, BMR, and TDEE with personalized macronutrient breakdown. Free calorie calculator for weight loss, maintenance, and muscle gain goals.
Discover exactly how many calories you need each day based on your age, gender, weight, height, activity level, and fitness goals. Our calculator uses the scientifically-proven Mifflin-St Jeor equation to provide accurate BMR and TDEE calculations with personalized macronutrient recommendations.
Your daily calorie needs depend on several factors including your basal metabolic rate (BMR), activity level, and fitness goals. Our calculator uses the most accurate scientific formulas to provide personalized recommendations.
BMR represents the minimum calories your body needs to function at rest. This includes basic functions like breathing, circulation, cell production, and brain function. BMR typically accounts for 60-75% of your total daily calorie expenditure.
TDEE is your BMR multiplied by an activity factor. It represents the total calories you burn in a day including exercise, work activities, and daily movement. This is the number you need to maintain your current weight.
Desk job with little to no exercise. Mostly sitting throughout the day with minimal physical activity.
Light exercise or sports 1-3 days per week. Some walking or light physical activity during the day.
Moderate exercise or sports 3-5 days per week. Regular gym sessions or active lifestyle.
Hard exercise or sports 6-7 days per week. Very active lifestyle with regular intense workouts.
Very hard exercise, physical job, or training twice per day. Athletes or those with very demanding physical jobs.
4 calories per gram
4 calories per gram
9 calories per gram
Calorie calculators provide estimates based on population averages. Individual metabolism can vary by ±10-15%. Use the calculator as a starting point and adjust based on your actual results over 2-4 weeks.
You can vary your intake slightly day-to-day, but focus on weekly averages. Some people prefer higher calories on workout days and lower on rest days (calorie cycling).
If you're not losing weight after 2-3 weeks, reduce calories by 100-200 per day. Factors like water retention, measurement errors, and metabolic adaptation can affect results.
Calorie counting is a learning tool. Many people can maintain their weight without counting once they develop good portion control and food awareness. Track initially, then transition to intuitive eating.