Calorie Calculator
Calculate daily calorie needs for weight loss, maintenance, or muscle gain goals.
Calorie Calculator
Daily Calorie Planner
Find your maintenance, deficit, and surplus targets
Calorie Targets
Calorie Guidelines
How your needs compare to recommendations.
Health Insights
Personalized takeaways from your numbers.
Real-Life Examples
70 kg · Sedentary
The Formula Behind It
TDEE = BMR × Activity FactorVariables
- BMR × Activity Factor = TDEE
How It Works
- Enter sex, age, weight, and height.
- Select your daily activity level honestly.
- Review maintenance, weight loss, and muscle gain calorie targets.
- Adjust based on progress over 2–4 weeks.
About Calorie Calculator
The Daily Calorie Calculator estimates how many calories you need per day based on your body profile and activity level. Whether your goal is fat loss, maintenance, or muscle gain, accurate calorie targets are the foundation of evidence-based nutrition planning.
How Calorie Needs Are Calculated
First we calculate BMR using the Mifflin-St Jeor equation, then multiply by an activity factor to determine TDEE. A 500 kcal daily deficit typically produces about 0.5 kg (1 lb) of fat loss per week. A 300 kcal surplus supports lean muscle gain with minimal fat gain when combined with strength training.
Quality Matters, Not Just Quantity
Calories determine weight change, but macronutrient balance affects body composition, energy, and satiety. Prioritize whole foods, lean protein, fiber-rich carbohydrates, and healthy fats. Track results for 2–4 weeks and adjust by 100–200 kcal if progress stalls.
Who Should Use This Tool
Athletes optimizing performance, individuals starting a weight loss journey, people recovering from illness who need maintenance estimates, and anyone building a sustainable meal plan benefit from knowing their TDEE starting point.
Frequently Asked Questions
How many calories should I eat per day?
It depends on age, sex, weight, height, and activity level. Use our calculator for a personalized estimate.
What is TDEE?
Total Daily Energy Expenditure is the total calories you burn including all daily activities and exercise.
How many calories for weight loss?
A deficit of 500 calories per day typically results in about 0.5 kg (1 lb) weight loss per week.
How many calories for muscle gain?
A surplus of 300-500 calories above TDEE supports muscle growth while minimizing fat gain.
Do calorie needs change with exercise?
Yes. More active lifestyles require significantly more calories than sedentary ones.
Are all calories equal?
Calorie count matters for weight, but nutrient quality affects health, satiety, and body composition.
How often should I recalculate calories?
Recalculate every 5-10 kg of weight change or when activity level changes significantly.
What activity level should I choose?
Be honest about your lifestyle. Most people overestimate activity. When in doubt, choose one level lower.
Do men need more calories than women?
Generally yes, due to higher muscle mass and larger average body size.
Can I trust online calorie calculators?
They provide good starting estimates. Adjust based on real-world results over 2-4 weeks.
Community Stories
Real experiences from people like you.
"Tracked calories for 90 days."
Lost 6 kg without crash dieting