Calorie Calculator
Estimate your daily calorie needs based on your age, body measurements, activity level, and fitness goal.
Your details
Enter your information to get an estimate.
Your calorie results
Estimated daily energy requirements.
Your estimated daily calorie intake based on the details provided.
See how different goals compare with your estimated maintenance calories.
An illustrative 40% carbohydrate, 30% protein, and 30% fat split of your selected calorie target.
Daily calorie target breakdown
Compare weight-loss, maintenance, and weight-gain estimates using your selected adjustment.
| Goal | Daily calories | Difference |
|---|---|---|
| Weight loss | — | — |
| Weight maintenance | — | 0 kcal |
| Weight gain | — | — |
How your calorie needs are estimated
Three useful measurements help put your daily energy needs into context.
Basal Metabolic Rate (BMR)
The estimated energy your body uses at rest to support essential functions such as breathing and circulation.
Total Daily Energy Expenditure (TDEE)
Your estimated daily energy needs after accounting for your activity level. This is used as the maintenance-calorie estimate.
Goal-based calories
A moderate calorie deficit may support weight loss, while a surplus may support weight gain. Real results vary between individuals.
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Frequently asked questions
Learn more about daily calorie requirements and the results.
How many calories should I eat each day?
Your calorie needs depend on factors such as age, sex, body size, and activity level. This calculator estimates maintenance calories and adjusts that estimate according to your selected goal. Your actual needs may differ.
What is the difference between BMR and TDEE?
BMR estimates the energy your body uses at rest. TDEE estimates your total daily energy expenditure after accounting for physical activity. TDEE is used here as the starting point for your maintenance-calorie target.
How does this calorie calculator work?
It uses the Mifflin–St Jeor equation to estimate basal metabolic rate, multiplies BMR by an activity factor to estimate maintenance calories, and then applies your selected calorie adjustment for weight loss or gain.
Is a 500-calorie deficit suitable for everyone?
No. An appropriate calorie intake depends on individual circumstances. A large deficit can be unsuitable for some people, including those who are underweight, pregnant, still growing, or managing certain health conditions. Seek qualified advice if you are unsure.
Are the macronutrient values personalized recommendations?
No. The chart illustrates a sample split of 40% carbohydrates, 30% protein, and 30% fat. Your appropriate macronutrient balance can vary with your health, activity, dietary preferences, and goals.
Important: This calculator provides estimates for general informational purposes only and is not medical advice. Calorie requirements and weight changes vary by individual. Consult a qualified healthcare professional or registered dietitian for personalized guidance.