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Calorie Calculator

Estimate daily calorie needs based on age, weight, height, and activity level.

Daily Calories (TDEE)
2,595 cal
BMR

1674 cal

Weight loss

2095 cal

Weight gain

3095 cal

Protein

195g

Carbs

260g

Fat

87g

BMR = 10×70 + 6.25×175 - 5×25 +5

What is a Calorie Calculator?

Calorie Calculator helps estimate how many calories your body needs each day. It uses details like age, gender, height, weight, and activity level to calculate daily calorie intake for weight maintenance, weight loss, or gaining weight.

Most calculators use formulas such as the Mifflin-St Jeor Equation, Harris-Benedict Equation, or Katch-McArdle Formula. These equations estimate basal metabolic rate (BMR) and daily energy expenditure based on body measurements and exercise levels.

How to Use Our Calorie Calculator

Use our calorie calculator to estimate your daily calorie needs, maintenance calories, and calorie goals for weight loss or weight gain in just a few steps.

Step 1

Enter Your Details

Add your age, weight, and height using Metric or Imperial units.

Step 2

Choose Your Gender

Select your gender for more accurate calorie calculations.

Step 3

Select Your Activity Level

Choose the activity level that matches your daily lifestyle.

Step 4

Calculate Daily Calories

Get your estimated daily calorie needs instantly.

Step 5

Review Your Results

Check your TDEE, BMR, calorie goals, and nutrition breakdown.

Calorie Calculator Formula

Mifflin-St Jeor Equation

The Mifflin-St Jeor equation is one of the most commonly used formulas for estimating Basal Metabolic Rate (BMR) and daily calorie requirements.

For Men

BMR=(10×Weightkg)+(6.25×Heightcm)−(5×Age)+5 \text{BMR} = (10 \times \text{Weight}_{kg}) + (6.25 \times \text{Height}_{cm}) - (5 \times \text{Age}) + 5

For Women

BMR=(10×Weightkg)+(6.25×Heightcm)−(5×Age)−161 \text{BMR} = (10 \times \text{Weight}_{kg}) + (6.25 \times \text{Height}_{cm}) - (5 \times \text{Age}) - 161
This equation estimates the number of calories the body burns at rest and serves as the foundation for daily calorie calculations.

Harris-Benedict Formula

The Harris-Benedict formula is another method used to estimate Basal Metabolic Rate (BMR).

For Men

BMR=66.47+(13.75×Weightkg)+(5.003×Heightcm)−(6.755×Age) \text{BMR} = 66.47 + (13.75 \times \text{Weight}_{kg}) + (5.003 \times \text{Height}_{cm}) - (6.755 \times \text{Age})

For Women

BMR=655.1+(9.563×Weightkg)+(1.850×Heightcm)−(4.676×Age) \text{BMR} = 655.1 + (9.563 \times \text{Weight}_{kg}) + (1.850 \times \text{Height}_{cm}) - (4.676 \times \text{Age})
The Harris-Benedict formula helps estimate the number of calories required to maintain basic body functions while at rest.

Activity Level Multipliers

After calculating BMR, activity multipliers are applied to estimate Total Daily Energy Expenditure (TDEE).

Activity Level

Multiplier

Sedentary

1.2

Light Activity

1.375

Moderate Exercise

1.55

Intense Exercise

1.725

Very Intense Exercise

1.9

The TDEE formula is:

TDEE=BMR×Activity Multiplier \text{TDEE} = \text{BMR} \times \text{Activity Multiplier}

Calorie Deficit and Surplus Formula

A calorie deficit is used for weight loss, while a calorie surplus is used for weight gain.

Weight Loss Calories

Weight Loss Calories=TDEE−Calorie Deficit \text{Weight Loss Calories} = \text{TDEE} - \text{Calorie Deficit}

Weight Gain Calories

Weight Gain Calories=TDEE+Calorie Surplus \text{Weight Gain Calories} = \text{TDEE} + \text{Calorie Surplus}
These formulas help determine daily calorie targets based on individual fitness goals.

Example for Weight Loss

Sarah is a 30-year-old woman with a weight of 70 kg and height of 165 cm. With moderate exercise, her maintenance calories are about 2,100 per day. To lose weight safely, she can reduce intake to around 1,600–1,700 calories daily.

Example for Maintenance

Ali is a 25-year-old man weighing 75 kg with regular physical activity. His body needs nearly 2,500 calories per day to maintain weight and support daily energy needs.

Example for Weight Gain

Emma is a 28-year-old woman whose daily calorie needs are around 2,000 calories. To gain weight in a healthy way, she may increase intake to about 2,300–2,500 calories per day.

Example for Muscle Gain

Daniel is a 22-year-old man who performs intense exercise 5 times a week. His body may require around 3,000 calories daily along with high protein intake to support muscle gain and recovery.

Daily Calorie Intake by Goal

Set a calorie goal based on your desired outcome. To lose weight, create a calorie deficit by consuming fewer calories than you burn. To gain weight, eat more calories than your body needs. For weight maintenance, match your daily calorie intake with your energy expenditure.

Calories in Common Foods

Vegetable

Calories/Gram

Fruit

Calories/Gram

Dry Fruit

Calories/Gram

Cucumber

0.15 cal

Watermelon

0.30 cal

Dried Apricots

2.41 cal

Lettuce

0.15 cal

Strawberry

0.32 cal

Dates

2.82 cal

Tomato

0.18 cal

Peach

0.39 cal

Raisins

2.99 cal

Spinach

0.23 cal

Orange

0.47 cal

Cashews

5.53 cal

Broccoli

0.34 cal

Apple

0.52 cal

Pistachios

5.62 cal

Carrot

0.41 cal

Pear

0.57 cal

Almonds

5.79 cal

Potato

0.77 cal

Grapes

0.69 cal

Walnuts

6.54 cal

Sweet Potato

0.86 cal

Banana

0.89 cal

Pecans

6.91 cal

Protein, Carbs, and Fat Calories

Nutrient

Calories per Gram

Protein

4 Calories

Carbohydrates

4 Calories

Fat

9 Calories

Daily Calorie Goals

Goal

Recommended Intake

Weight Loss

250–500 calories below maintenance

Weight Maintenance

Equal to maintenance calories

Weight Gain

250–500 calories above maintenance

Who Should Use This Tool

Calorie calculator helps anyone estimate daily calorie needs based on personal goals and activity levels. Whether you want to lose weight, gain muscle, maintain your current weight, or improve your overall health, this tool provides useful calorie insights.

Beginners in Fitness

Use the calculator to understand your daily calorie requirements and build healthier habits.

People Trying to Lose Weight

Calculate a calorie deficit and manage your intake more effectively for weight loss.

Individuals Gaining Muscle

Estimate the extra calories needed to support muscle growth and recovery.

Athletes and Active Users

Determine calorie needs based on training intensity and daily activity levels.

Health Conscious Users

Monitor calorie intake and maintain a balanced approach to nutrition and wellness.

Benefits and Risks of Counting Calories

Tracking calories can help people understand eating habits, manage portion sizes, and maintain better control over daily calorie intake. It is often useful for weight loss, muscle gain, and weight maintenance because it creates awareness of calories consumed from foods and beverages throughout the day.

However, counting calories too strictly may become stressful for some people. Focusing only on numbers instead of nutritional quality can lead to unhealthy eating habits, poor nutrient balance, or difficulty maintaining long-term consistency.

Consistency plays an important role in reaching fitness and health goals. Small and realistic calorie adjustments followed regularly are usually more effective and sustainable than extreme diet changes or short-term plans.

Extreme calorie restriction can slow metabolism, increase fatigue, reduce muscle mass, and affect overall health. A balanced diet with enough protein, healthy fats, carbohydrates, vitamins, and minerals supports safer and healthier progress over time.

Tips for Accurate Results and Healthy Weight Management

Tip

Description

Enter Accurate Information

Use correct age, height, weight, gender, and activity details to get reliable calorie estimates.

Select the Right Activity Level

Choose an activity level that matches your daily routine and exercise habits for accurate results.

Track Your Progress

Monitor your calorie intake, body weight, and fitness goals regularly to measure changes over time.

Update Your Weight

Recalculate whenever your weight changes to keep recommendations accurate.

Eat More Protein

Include protein-rich foods to support muscle maintenance and help control hunger.

Drink Enough Water

Stay hydrated throughout the day to support overall health and weight management.

Exercise Consistently

Combine cardio and strength training to burn calories and improve fitness.

Limit Sugary and Processed Foods

Replace high-calorie processed foods and sugary drinks with healthier alternatives.

Maintain a Moderate Calorie Deficit

Reduce calories gradually to support sustainable and long-term weight loss.

Frequently Asked Questions

Find answers to common questions about calorie intake, weight loss, weight gain, calorie deficits, BMR, TDEE, and daily energy requirements. These FAQs can help you better understand how calories affect body weight, metabolism, and overall health.