Free Calorie Calculator
Calculate your daily calorie needs for weight loss, maintenance, or muscle gain based on your personal details.
Free Online Calorie Calculator
Calculate exactly how many calories you should eat per day based on your gender, age, weight, height, and activity level. Our calorie calculator provides personalized recommendations whether you want to maintain weight, lose fat, or build muscle.
How Our Calorie Calculator Works
Basal Metabolic Rate (BMR)
The first step in calculating your calorie needs is determining your Basal Metabolic Rate (BMR). This is the number of calories your body needs to maintain basic functions at rest, such as breathing and cell production.
We use the Mifflin-St Jeor Equation:
For men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
For women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
Total Daily Energy Expenditure (TDEE)
After calculating your BMR, we multiply it by an activity factor to determine your Total Daily Energy Expenditure (TDEE). This accounts for all the calories you burn throughout the day, including exercise and daily activities.
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Little or no exercise |
| 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 |
| Extra Active | 1.9 | Very hard exercise & physical job |
Goal-Based Calorie Adjustments
Finally, we adjust your TDEE based on your selected goal:
- Weight Maintenance: Your TDEE without adjustments
- Weight Loss: TDEE minus a calorie deficit (250-1000 calories depending on intensity)
- Weight Gain: TDEE plus a calorie surplus (250-500 calories)
Note: A deficit or surplus of 3,500 calories equals approximately 1 pound (0.45 kg) of weight change.
How to Use This Calorie Calculator
Step 1: Enter Your Personal Information
Start by providing the following information:
- Gender (affects metabolic rate calculation)
- Age (15-80 years)
- Height (in cm or feet/inches)
- Weight (in kg or lbs)
Step 2: Select Your Activity Level
Choose the option that best describes your typical weekly activity:
- Sedentary: Office job with little or no exercise
- Lightly Active: Light exercise/sports 1-3 days/week
- Moderately Active: Moderate exercise/sports 3-5 days/week
- Very Active: Hard exercise/sports 6-7 days/week
- Extra Active: Very hard daily exercise/sports & physical job or twice-daily training
Step 3: Set Your Goal
Select your weight management goal:
- Maintain Weight: Stay at your current weight
- Mild Weight Loss: Lose 0.25 kg (0.5 lbs) per week
- Weight Loss: Lose 0.5 kg (1 lb) per week
- Extreme Weight Loss: Lose 1 kg (2 lbs) per week
- Mild Weight Gain: Gain 0.25 kg (0.5 lbs) per week
- Weight Gain: Gain 0.5 kg (1 lb) per week
Step 4: Interpret Your Results
After clicking "Calculate Calories," you'll receive:
- BMR: Your Basal Metabolic Rate (calories needed at complete rest)
- Maintenance calories: Daily calories to maintain your current weight
- Goal-specific calories: Adjusted daily calorie target based on your selected goal
Important: For weight loss goals below 1200 calories for women or 1500 calories for men, consult a healthcare professional before proceeding, as very low-calorie diets can be harmful without proper supervision.
Calorie Guidelines & Recommendations
Daily Calorie Intake Recommendations
General recommended daily calorie intakes by demographic group:
| Group | Estimated Calories | Notes |
|---|---|---|
| Women (19-30) | 2,000-2,400 | Varies by activity level |
| Women (31-50) | 1,800-2,200 | Varies by activity level |
| Women (51+) | 1,600-2,000 | Varies by activity level |
| Men (19-30) | 2,400-3,000 | Varies by activity level |
| Men (31-50) | 2,200-2,800 | Varies by activity level |
| Men (51+) | 2,000-2,600 | Varies by activity level |
| Pregnant Women | +340-450 | Added to baseline in 2nd/3rd trimester |
| Breastfeeding Women | +330-400 | Added to baseline |
Safe Weight Loss Rate
Health experts generally recommend:
- Safe rate: 0.5-1 kg (1-2 lbs) per week
- Moderate deficit: 500-1000 calories per day below maintenance
- Minimum intake: Generally not below 1200 calories for women and 1500 calories for men
Very low calorie diets (below these minimums) should only be followed under medical supervision.
Calorie Quality Matters
Focus not just on calorie quantity but quality. A balanced diet should include:
Macronutrients
- Protein: 10-35% of daily calories
- Carbohydrates: 45-65% of daily calories
- Fat: 20-35% of daily calories
- Fiber: 25g for women, 38g for men
Food Sources
- Whole grains
- Fruits and vegetables
- Lean proteins
- Healthy fats
- Limited added sugars
Frequently Asked Questions
How accurate is this calorie calculator?
This calculator provides a reliable estimate of your calorie needs based on validated equations like the Mifflin-St Jeor formula. However, individual factors such as genetics, body composition, and specific health conditions can affect your actual needs. Consider the results as a starting point and adjust based on your body's response.
Should I eat back calories burned through exercise?
If you've selected an activity level that accurately reflects your exercise habits, your calculated TDEE already includes calories burned through exercise. However, if you occasionally perform activities beyond your normal routine, you might consider eating a portion (around 50%) of the extra calories burned to support recovery while maintaining your goals.
Why am I not losing weight despite being in a calorie deficit?
Several factors might explain this:
- Underestimating calorie intake (tracking errors, hidden calories)
- Overestimating activity level or exercise calories burned
- Water retention masking fat loss (especially during early stages)
- Metabolic adaptations to prolonged dieting
- Medical conditions affecting metabolism
If you consistently struggle despite accurate tracking, consider consulting a healthcare provider.
Do I need to count calories to maintain a healthy weight?
Not necessarily. While calorie counting can be an effective tool, many people maintain healthy weights through intuitive eating, portion control, balanced nutrition, and regular physical activity. Calorie counting is most useful when you have specific goals, need structure, or want to better understand your intake patterns.
How should I adjust my calories as I lose weight?
As you lose weight, your calorie needs decrease. It's recommended to recalculate your needs every 5-10 pounds (2.5-5 kg) of weight loss. If weight loss stalls for more than 2-3 weeks despite adherence to your plan, it may be time to recalculate or slightly decrease your intake.
How many calories should I eat per day?
The number of calories you should eat per day depends on several factors including your age, gender, height, weight, activity level, and goals. Generally, a moderately active adult woman needs about 1,800-2,200 calories per day, while a moderately active adult man needs about 2,200-2,800 calories per day to maintain weight. For weight loss, you'd typically reduce this by 500-1000 calories, and for weight gain, you'd increase it by 250-500 calories. Use our calculator above for personalized recommendations.
What's the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest just to perform basic functions like breathing and cell production. TDEE (Total Daily Energy Expenditure) includes your BMR plus additional calories for all your daily activities, including exercise, work, and everyday movement. TDEE represents your maintenance calories—what you need to consume to maintain your current weight.
Related Health & Fitness Calculators
References
- Mifflin MD, St Jeor ST, et al. (1990). A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition, 51(2), 241-247.
- U.S. Department of Health and Human Services and U.S. Department of Agriculture. (2020). Dietary Guidelines for Americans, 2020-2025.
- World Health Organization. (2023). Global recommendations on physical activity for health.
- Hall KD, et al. (2011). Quantification of the effect of energy imbalance on bodyweight. Lancet, 378(9793), 826-837.
- Academy of Nutrition and Dietetics. (2024). Position of the Academy of Nutrition and Dietetics: Interventions for the Treatment of Overweight and Obesity in Adults.
Understanding Your Daily Calorie Needs
Knowing how many calories you should eat per day is essential for maintaining, losing, or gaining weight effectively. Our free calorie calculator takes the guesswork out of nutrition planning by providing personalized calorie recommendations based on scientific formulas.
Why Calorie Counting Matters
Calories are the energy units your body needs for all functions, from basic survival processes to intense physical activity. Whether your goal is weight management, athletic performance, or overall health improvement, understanding your caloric requirements is the foundation of any successful nutrition plan.
How We Calculate Your Calorie Needs
Our daily calorie calculator uses the gold-standard Mifflin-St Jeor equation, which has been scientifically validated and is considered more accurate than older formulas. We combine this with activity multipliers and goal-specific adjustments to provide comprehensive calorie recommendations.
Beyond Just Counting Calories
While knowing your calorie needs is important, remember that the quality of calories matters too. For optimal health, combine your calorie targets with a balanced diet rich in whole foods. Check our Macro Calculator to determine the ideal distribution of proteins, carbohydrates, and fats to support your goals.
Monitoring Your Progress
As your body changes, so will your calorie requirements. It's recommended to recalculate your needs every 5-10 pounds of weight change. You can use our BMI Calculator alongside this calorie calculator to track your progress and adjust your nutrition plan accordingly.