Calorie Calculator
Estimate your daily calorie needs based on age, weight, height, and activity level.
What is a Calorie Calculator?
A calorie calculator estimates the number of calories your body needs per day to maintain, lose, or gain weight. It uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating basal metabolic rate (BMR). Your BMR is then multiplied by an activity factor to determine your total daily energy expenditure (TDEE). This tool provides a starting estimate — individual metabolism varies based on genetics, muscle mass, hormones, and other factors.
How to Use
- Select your gender and preferred unit system (imperial or metric).
- Enter your age, weight, and height.
- Choose your activity level — be honest for the most accurate estimate.
- Review your maintenance calories and the recommended intake for weight loss or gain goals.
Frequently Asked Questions
How accurate is this calculator?
The Mifflin-St Jeor equation is accurate to within about 10% for most people. However, it doesn't account for body composition — someone with more muscle mass burns more calories at rest than someone of the same weight with more body fat. Use the result as a starting point, then adjust based on your actual results over 2–3 weeks.
What's a safe rate of weight loss?
Most health organizations recommend losing 0.5–1 kg (1–2 lbs) per week. This requires a daily deficit of roughly 500–1000 calories. Losing weight faster than this tends to result in muscle loss, nutritional deficiencies, and is harder to sustain long-term. A 500-calorie daily deficit is a good starting point for most people.
Should I eat back exercise calories?
If your activity level already accounts for your exercise routine, you don't need to eat back additional calories. If you selected a lower activity level and then did an intense workout, eating back roughly half the estimated calories burned is a reasonable approach — exercise calorie estimates from machines and apps tend to be inflated by 30–50%.
