Calorie Calculator

Estimate daily calorie needs for maintenance, fat loss, or weight gain from body size, activity, and goal.

Preparing Calorie Calculator

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Input

Pick metric or imperial units, enter your body details and activity level, then choose the goal so the calculator can estimate daily calorie targets. This tool shows the result instantly without step-by-step output.

Input summary

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How to use Calorie Calculator

Select your units, enter the profile details that drive energy needs, and the calculator will estimate maintenance calories plus goal-based intake targets.

What this calculator is for

This calculator is for meal planning, weight-management starting points, and general energy budgeting. It gives a planning estimate rather than a prescription, because real calorie needs change with body composition, routine, and health status.

Tips

Treat the result as a starting point and adjust it based on real-world changes in weight, hunger, and activity.
Choose the activity level honestly, because inflated activity inputs can push the calorie estimate too high.
If you are pregnant, breastfeeding, or managing a medical condition, a clinician or registered dietitian can give safer individualized guidance.

Method used

This calculator builds daily calorie targets in three steps: it estimates BMR, converts that to TDEE with an activity multiplier, then adjusts the result for the selected goal.

Step 1: BMR uses Mifflin–St Jeor.
Step 2: TDEE = BMR × activity factor, with the same factors as the TDEE calculator: 1.2, 1.375, 1.55, 1.725, and 1.9.
Step 3: goal calories = TDEE plus a goal adjustment: lose fast −1000, lose −500, maintain 0, gain +300, gain fast +500 calories per day.
A safety floor is also applied so the result does not drop below 1200 calories/day for women or 1500 calories/day for men.