Calorie Calculator
Free calorie calculator. Find your daily calorie needs (TDEE) to maintain, lose or gain weight, based on the Mifflin-St Jeor equation and your activity level.
Your Details
Maintenance Calories (TDEE)
2,556 kcal
Weight Loss Targets
Weight Gain Targets
How It Works
Enter your details
Choose units, select your gender, and enter your age, height and weight.
Pick your activity level
Select how active you are. This sets the multiplier applied to your resting metabolism.
See your calorie targets
View your maintenance calories plus targets for losing or gaining weight at different rates.
The number of calories you need each day depends on your size, age, sex and how active you are. This calculator estimates your Total Daily Energy Expenditure (TDEE) — the calories your body burns in a normal day — by combining the Mifflin-St Jeor resting-metabolism equation with an activity multiplier.
Once you know your maintenance level, weight change comes down to energy balance: eat fewer calories than you burn to lose weight, or more to gain. The targets shown here translate common weekly goals into daily calorie numbers, with a safety floor, so you have a practical starting point to adjust from over time.
Frequently Asked Questions
How are my daily calories calculated?
First your Basal Metabolic Rate is found with the Mifflin-St Jeor equation. That is multiplied by an activity factor (1.2 to 1.9) to give your Total Daily Energy Expenditure (TDEE) — the calories you burn in a typical day, which equals your maintenance level.
How do I lose or gain weight?
A deficit of about 500 calories per day generally produces roughly 0.45 kg (1 lb) of weight loss per week, while a 500-calorie surplus produces similar weight gain. This tool shows mild, moderate and aggressive targets in both directions.
Why is there a minimum calorie floor?
Eating too little can be unsafe and counterproductive. This calculator never recommends below 1,200 calories per day, a commonly cited general minimum for adults, though individual needs vary.
How reliable are these numbers?
They are estimates from population-based formulas and standard activity factors; your real needs depend on body composition, genetics, sleep and more. Results are for general information only and are not medical advice — consult a professional before starting a diet.
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