Calorie Calculator
Use this free calorie calculator to estimate your daily calorie needs based on your age, gender, height, weight, and activity level.
Your Daily Calorie Needs
Understanding Your Results
- Maintenance: Calories to maintain your current weight
- Weight loss: 500 calories less than maintenance (about 1 lb/week loss)
- Weight gain: 500 calories more than maintenance (about 1 lb/week gain)
What is a Calorie Calculator?
A calorie calculator estimates how many calories you need each day to maintain, lose, or gain weight based on your personal factors like age, gender, height, weight, and activity level. Knowing your daily calorie needs is essential for effective weight management.
How to Use This Calorie Calculator
- Select your gender (male or female)
- Enter your age in years
- Choose your height unit (cm or ft/in) and enter your height
- Choose your weight unit (kg or lbs) and enter your weight
- Select your typical activity level
- Choose your weight goal (maintain, lose, or gain weight)
- Click "Calculate Calories" to see your results
Understanding Your Calorie Needs
Your daily calorie needs are calculated using the Mifflin-St Jeor equation, which is the most accurate formula for estimating basal metabolic rate (BMR). This is then adjusted based on your activity level to determine your total daily energy expenditure (TDEE).
Activity Level Definitions
- Sedentary: Little or no exercise (office job, mostly sitting)
- Lightly active: Light exercise 1-3 days per week
- Moderately active: Moderate exercise 3-5 days per week
- Very active: Hard exercise 6-7 days per week
- Extra active: Very hard exercise and physical job
Calorie Recommendations for Weight Goals
| Goal | Calorie Adjustment | Expected Weight Change |
|---|---|---|
| Weight Maintenance | TDEE (no adjustment) | Maintain current weight |
| Weight Loss | TDEE - 500 calories | About 1 lb (0.45 kg) per week |
| Weight Gain | TDEE + 500 calories | About 1 lb (0.45 kg) per week |
Frequently Asked Questions
How accurate is this calorie calculator?
This calculator uses the scientifically validated Mifflin-St Jeor equation, which is about 90% accurate for most people. Individual results may vary based on factors like muscle mass and metabolic health.
Should I eat back exercise calories?
If you're trying to lose weight, it's generally best not to eat back all your exercise calories as calorie estimates from exercise can be inaccurate. For weight gain, you may want to include some exercise calories.
Why am I not losing weight even at a calorie deficit?
Possible reasons include underestimating calorie intake, overestimating activity levels, water retention, or metabolic adaptation. Tracking food carefully for 1-2 weeks can help identify issues.
Tips for Healthy Weight Management
- Focus on nutrient-dense foods (vegetables, lean proteins, whole grains)
- Stay hydrated - sometimes thirst is mistaken for hunger
- Get enough sleep (7-9 hours per night)
- Combine diet with exercise for best results
- Make gradual changes for sustainable results
Limitations of Calorie Counting
While calorie counting is useful, it's important to also consider:
- Food quality matters for health beyond just calories
- Hormones can affect weight regulation
- Nutrient timing may impact results
- Stress and sleep affect metabolism
Note: This calculator provides estimates only. For personalized nutrition advice, consult a registered dietitian or healthcare professional.