Calorie Calculator
Calculate your daily calorie needs based on age, gender, weight, height, and activity level. Get personalized recommendations for weight loss, maintenance, or muscle gain.
Calorie Calculator FAQ
What is a calorie calculator used for?
A calorie calculator estimates how many calories your body needs each day based on your age, gender, weight, height, and activity level. It helps you set realistic goals for weight loss, maintenance, or muscle gain.
How accurate is the calorie estimate?
While the calculator uses proven formulas like the Mifflin-St Jeor equation, it's still an estimate. Everyone's metabolism is different, so use it as a guide and adjust based on how your body responds over time.
What does “activity level” mean?
Your activity level refers to how much physical activity you do in a typical day. Ranges go from sedentary (little to no exercise) to very active (intense exercise or a physical job). This helps adjust your calorie needs accordingly.
Can this calculator help with weight goals?
Yes! Once you know your maintenance calories, you can adjust your intake to create a calorie deficit for weight loss or a surplus for muscle gain. The calculator gives you a clear starting point to plan your diet.
Activity Level Guide
Sedentary (1.2)
Little or no exercise, desk job
Lightly Active (1.375)
Light exercise 1-3 days/week
Moderately Active (1.55)
Moderate exercise 3-5 days/week
Very Active (1.725)
Hard exercise 6-7 days/week
Extremely Active (1.9)
Very hard exercise & physical job
Calculate Your Daily Calories
Enter your details to see your personalized calorie recommendations.
Your Calorie Needs
Total Daily Energy Expenditure
Recommended Intake
Macronutrient Distribution
Projected Weight Change
Diet & Exercise Recommendations
- Fill your plate with nutrient-dense whole foods
- Aim for 7-9 hours of quality sleep per night
- Stay hydrated by drinking water throughout the day
- Combine resistance training with cardio exercise
Calorie Cycling Strategy
What is calorie cycling?
Calorie cycling involves varying your daily calorie intake while maintaining weekly totals. This approach can prevent metabolic adaptation and support long-term progress.