Calorie Calculator – Find Your Daily Calorie Needs for Weight Loss, Gain & Maintenance
Staying healthy and maintaining the right weight is not just about exercising – it’s also about knowing how many calories your body needs each day. Our free online Calorie Calculator helps you estimate your daily calorie requirements for weight loss, weight gain, or maintenance using the Mifflin-St Jeor BMR equation and activity levels.
Whether you are a fitness enthusiast, a beginner trying to lose weight, or someone aiming to gain muscle, this tool will guide you with accurate calorie estimates tailored to your lifestyle.
🔎 What is a Calorie Calculator?
A calorie calculator is a tool that estimates how many calories your body needs to function each day. This value depends on your age, gender, height, weight, and activity level.
The result is based on your TDEE (Total Daily Energy Expenditure), which represents the number of calories you burn in a day including exercise and normal activities.
- If you eat fewer calories than your TDEE → You lose weight.
- If you eat more calories than your TDEE → You gain weight.
- If you eat equal calories to your TDEE → You maintain your weight.
🧮 How Our Calorie Calculator Works
Our tool uses the Mifflin-St Jeor equation, a scientifically proven formula to calculate BMR (Basal Metabolic Rate), and then adjusts it based on your activity level.
Formula for BMR:
- For Men: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) + 5
- For Women: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) – 161
Once your BMR is calculated, it’s multiplied by an activity multiplier (Sedentary, Lightly active, Moderately active, Very active, or Extremely active) to find your TDEE.
🏋️ Example Calculation
Imagine a 30-year-old male, 70 kg weight, 175 cm height, and sedentary lifestyle.
- BMR = 1675 calories/day
- TDEE (with sedentary activity) ≈ 1979 calories/day
This means:
- To maintain weight → Eat around 1979 calories/day
- To lose weight → Eat about 1583 calories/day
- To gain weight → Eat around 2176 calories/day
🔥 Why You Should Track Calories
- Weight Loss & Fat Burning – Helps you create a calorie deficit to burn fat.
- Muscle Gain – Ensures you eat enough to fuel growth.
- Balanced Nutrition – Prevents under-eating or overeating.
- Health & Longevity – Supports metabolism and energy levels.
- Personalized Plan – Everyone’s calorie needs are different.
⚡ Activity Levels Explained
Our calorie calculator allows you to choose your activity level for accurate results:
- Sedentary (office job) → Little or no exercise
- Lightly active (1–3 days/week) → Light exercise or walking
- Moderately active (3–5 days/week) → Regular workouts
- Very active (6–7 days/week) → Intense exercise
- Extremely active (physical job) → Heavy physical activity daily
🥗 How Many Calories Do You Need Per Day?
Here’s a quick reference table:
| Goal | Calories Needed | Example |
|---|---|---|
| Maintenance | Equal to TDEE | Stable weight |
| Weight Loss | 500–700 less than TDEE | Lose ~0.5–1kg per week |
| Weight Gain | 300–500 more than TDEE | Build muscle gradually |
⚠️ Note: Very low-calorie diets can be dangerous. Always consult a nutritionist for personalized advice.
🍳 Macronutrients – Beyond Calories
Calories matter, but so does macronutrient balance:
- Carbohydrates: 45–65% of daily calories
- Proteins: 20–35% (crucial for muscle repair & growth)
- Fats: 20–35% (healthy fats for hormones & energy)
For example, if you need 2000 calories/day, a balanced diet may look like:
- 250g Carbs
- 120g Protein
- 67g Fat
📈 Benefits of Using a Calorie Calculator
- ✅ Simple & fast calorie tracking
- ✅ Accurate based on your details
- ✅ Helps you set realistic goals
- ✅ Perfect for weight management
- ✅ Free & accessible anytime
💡 Pro Tips for Better Results
- Drink plenty of water
- Include vegetables & fruits
- Avoid processed junk food
- Track meals with apps like MyFitnessPal
- Combine calorie control with regular exercise
❓ FAQs – Calorie Calculator
Q1. How accurate is this calorie calculator?
It’s based on scientific formulas and is very reliable, but actual needs may vary by metabolism and genetics.
Q2. Can I use it for weight gain?
Yes! Increase calorie intake above your TDEE for gradual weight gain.
Q3. Should I count calories daily?
Yes, consistency is key. Even small surpluses or deficits add up over time.
Q4. Can I lose weight without counting calories?
Yes, but tracking calories gives you more control and faster results.
Q5. Do children and teens need the same method?
Calorie needs differ, especially for growing bodies. This calculator is best suited for adults.
✅ Conclusion
The Calorie Calculator is a powerful tool for anyone who wants to stay fit, lose weight, or gain muscle. By understanding how many calories your body needs, you can make smarter food choices and reach your health goals faster.
Try our free Calorie Calculator today and take the first step toward a healthier lifestyle.
