Calorie Calculator
The Calorie Calculator estimates the number of calories you need each day. Modify the values and click Calculate.
Fill in the fields and click Calculate.
🧮 Calorie Calculator Overview
Our Calorie Calculator helps estimate how many calories your body needs each day based on age, gender, weight, height, and activity level. It also provides calorie goals for maintaining, gaining, or losing weight safely.
Understanding BMR and TDEE
Your Basal Metabolic Rate (BMR) is the number of calories your body burns at rest. Once physical activity is added, this becomes your Total Daily Energy Expenditure (TDEE) — the total calories you need daily to maintain your current weight.
This calculator uses three proven formulas:
1. Mifflin-St Jeor Equation (Most Accurate)
Men: BMR = 10W + 6.25H – 5A + 5
Women: BMR = 10W + 6.25H – 5A – 161
2. Revised Harris-Benedict Equation
Men: BMR = 13.397W + 4.799H – 5.677A + 88.362
Women: BMR = 9.247W + 3.098H – 4.330A + 447.593
3. Katch-McArdle Formula (For Lean Individuals)
BMR = 370 + 21.6 × (1 – F) × W
Where F is body fat percentage, W is weight (kg), and H is height (cm).
Calorie Adjustment for Goals
Maintain weight: Eat at your TDEE.
Lose weight: Subtract ~500 calories/day to lose about 0.5 kg (1 lb) per week.
Gain weight: Add 250–500 calories/day for gradual muscle or mass gain.
Avoid reducing intake by more than 1,000 calories daily to prevent muscle loss or nutrient deficiency. Balanced nutrition with proper exercise remains the healthiest approach.
Zigzag Calorie Cycling
Zigzag calorie cycling alternates high- and low-calorie days to prevent metabolic slowdown and plateauing. For example, if your weekly target is 14,000 calories, you might eat 2,300 calories on active days and 1,700 on rest days — still averaging the same weekly total. This method allows flexibility for social events or rest days while maintaining progress.
Calories and Nutrition
Calories mainly come from carbohydrates, proteins, and fats.
Focus on whole, unprocessed foods like vegetables, fruits, grains, and lean proteins.
Avoid empty calories from sugary drinks, fried snacks, and processed foods.
Drink plenty of water, and limit high-sugar beverages.
Quality matters: 500 calories of vegetables nourish your body better than 500 calories of junk food.
Tips for Sustainable Weight Management
Use the calculator to set realistic calorie goals.
Track your intake using a food app or journal.
Weigh yourself consistently (same time, same conditions).
Prioritize balanced meals with enough fiber, vitamins, and minerals.
Be patient — healthy results take time.
To get a complete picture of your health and fitness, you can also use our BMI Calculator to understand your weight category and the BMR Calculator to estimate your daily energy needs at rest. For body composition insights, explore the Body Fat Calculator and Lean Body Mass Calculator, while users preparing for military fitness tests may find the Army Body Fat Calculator 2026 especially useful. You can also read article about Calorie intake guidelines by WHO and Understanding calories and energy balance by Harvard health.
Frequently Asked Questions – Calorie Calculator
1. What does a calorie calculator actually tell me?
A calorie calculator estimates how many calories your body needs in a day based on your age, weight, height, and activity level. It gives you a clear starting point for managing your diet.
2. Can I use a calorie calculator for weight loss or weight gain?
Yes, it works for both. By adjusting your daily calorie intake above or below the recommended amount, you can plan for healthy weight gain or gradual weight loss.
3. How accurate are online calorie calculators?
Calorie calculators provide a good estimate, not an exact number. Everyone’s metabolism is different, but the results are reliable enough for planning meals and fitness goals.
4. Should I recalculate my calories over time?
It’s a good idea to recalculate if your weight, activity level, or fitness goals change. Small updates help keep your calorie targets realistic and effective.
5. Do calorie calculators work for active people and athletes?
Yes, they account for different activity levels. If you exercise regularly or have a physically demanding routine, the calculator adjusts your calorie needs accordingly.
6. Is a calorie calculator useful even if I’m not dieting?
Absolutely. Many people use it simply to understand their daily energy needs and maintain a balanced lifestyle, not just for weight changes.
