Calorie Calculator
Calculate your daily calorie needs and get personalized recommendations for weight loss, weight gain, or maintenance based on your individual profile and activity level.
Calorie Calculator
How to Use the Calorie Calculator
- Enter Personal Details: Input your age, gender, weight, and height
- Choose Unit System: Select metric (kg, cm) or imperial (lbs, inches)
- Select Activity Level: Choose the option that best describes your daily activity
- Set Weight Goal: Choose whether to maintain, lose, or gain weight
- Choose Rate: If losing or gaining weight, select your target rate per week
- Review Results: See your BMR, maintenance calories, goal calories, and macros
Calculation Examples
Sample Calculations
Activity Level Examples
Frequently Asked Questions
How accurate is this calorie calculator?
Our calculator uses the Mifflin-St Jeor equation, which is considered one of the most accurate formulas for calculating BMR. Results are estimates and individual metabolism can vary by plus or minus 10-15%.
What's the safest rate for weight loss?
The safest and most sustainable rate is 1-2 pounds per week. This requires a daily calorie deficit of 500-1000 calories through diet and/or exercise.
Should I eat below my BMR for weight loss?
Generally no. Eating significantly below your BMR can slow metabolism and cause muscle loss. Our calculator ensures you stay above safe minimum calorie levels.
How do I choose my activity level accurately?
Consider your job, daily activities, and intentional exercise. If unsure, start with a lower activity level and adjust based on real-world results over 2-3 weeks.
Do I need to track macronutrients?
While not essential, tracking macros can help ensure balanced nutrition and better results. Focus on getting adequate protein first, then balance carbs and fats.
How often should I recalculate my calories?
Recalculate every 10-15 pounds of weight change or if you significantly change your activity level. Your calorie needs change as your body changes.
Understanding Your Results
Key Metrics Explained
BMR (Basal Metabolic Rate)
Calories your body burns at rest for basic functions like breathing and circulation
Maintenance Calories
Total calories needed to maintain current weight including activity
Goal Calories
Daily calorie target to achieve your weight goal safely and sustainably
Macronutrient Guidelines
Protein (10-30%)
Essential for muscle maintenance and repair, 4 calories per gram
Carbohydrates (45-65%)
Primary energy source for daily activities, 4 calories per gram
Fats (20-35%)
Important for hormone production and nutrient absorption, 9 calories per gram
Related Calculators
BMR Calculator
Free BMR calculator to determine your Basal Metabolic Rate and daily calorie needs using the Mifflin-St Jeor equation.
BMI Calculator
Free BMI calculator to determine your Body Mass Index and assess if your weight is in the healthy range. Supports both metric and imperial units with detailed health insights.
Macro Calculator
Free macro calculator to determine optimal protein, carbs, and fat distribution for your fitness goals.