Is the calorie calculator free?

Yes, completely free. No account needed.

How many calories should I eat to lose weight?

A deficit of 500 calories per day below your TDEE leads to approximately 0.5kg (1 lb) of fat loss per week. This is considered a sustainable rate. Deficits larger than 1000 calories/day are generally not recommended.

Is 1200 calories a day enough?

1200 calories is considered the minimum for most women; 1500 for most men. Eating less can cause muscle loss and nutrient deficiencies. Our calculator helps you find a sustainable deficit based on your specific stats.

Calorie Calculator

Calculate your daily calorie needs to reach your target weight by your goal date

Calculate Your Daily Calories

Enter your details below to determine your optimal calorie intake

Measurement System

Metric

Imperial

Age

Gender

Height

Current

Target

Activity Level

Target Date

90 days from today

Complete the form to calculate your daily calorie needs

Frequently Asked Questions

Why Use This Calculator

Precise Calculations

Based on the Mifflin-St Jeor equation, providing scientifically accurate BMR and calorie calculations

Goal-Oriented Planning

Set your target weight and timeline to receive a personalized daily calorie plan

Comprehensive Guidance

Includes macronutrient breakdown, meal timing suggestions, and evidence-based recommendations

Free Calorie Calculator for Weight Loss & Gain

Understanding how many calories your body needs each day is the foundation of any successful weight management plan. Our free calorie calculator uses scientifically validated equations — the Mifflin-St Jeor formula for BMR and the Harris-Benedict activity multipliers for TDEE — to give you a personalized daily calorie target based on your age, height, weight, sex, and activity level.

Whether your goal is to lose weight, gain muscle, or maintain your current weight, this tool calculates the exact calorie intake you need to reach your target safely. It also breaks down your macronutrient requirements (protein, carbohydrates, fat) so you can plan your diet with precision.

How to Use the Calorie Calculator

1
Enter your personal details
Input your age, biological sex, current height, and current weight. These values are used to calculate your Basal Metabolic Rate (BMR) — the calories your body burns at rest.
2
Select your activity level
Choose how active you are on a typical day: sedentary (desk job, little exercise), lightly active (1-3 days/week exercise), moderately active (3-5 days/week), very active (6-7 days/week), or extra active (physical job + daily exercise).
3
Set your weight goal
Enter your target weight and choose whether you want to lose, gain, or maintain weight. The tool recommends a safe rate of change (typically 0.5-1kg per week).
4
Review your calorie target
The calculator shows your TDEE (Total Daily Energy Expenditure), your recommended daily calorie intake to reach your goal, and the expected time to reach your target weight at that pace.
5
Check your macros
Review the protein, carbohydrate, and fat breakdown. Protein is especially important for preserving muscle while losing weight or building muscle while gaining.

Who Should Use a Calorie Calculator?

People Trying to Lose Weight

Calculate a safe calorie deficit (typically 500 cal/day below TDEE) to lose approximately 0.5kg per week without feeling deprived or losing muscle.

Athletes & Gym-Goers

Calculate a calorie surplus to support muscle growth during a bulking phase, or maintenance calories during a cut while preserving lean mass.

Nutrition Coaches & Trainers

Generate quick personalized calorie and macro targets for clients as a starting point for individualized meal planning.

People with Medical Conditions

Those with diabetes, thyroid conditions, or metabolic syndrome benefit from understanding their calorie needs — though they should also consult a healthcare provider.

Students & Researchers

Use the BMR and TDEE formulas for nutrition coursework, health science research, or academic assignments.

Anyone Starting a Diet

Understanding your maintenance calories prevents extreme restriction that leads to muscle loss, fatigue, and rebound weight gain.

Frequently Asked Questions

What is BMR and how is it calculated?

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to maintain basic functions like breathing, circulation, and cell production. The Mifflin-St Jeor equation calculates BMR as: (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5 for men, or − 161 for women.

What is TDEE?

TDEE (Total Daily Energy Expenditure) is your total daily calorie burn accounting for physical activity. It is calculated by multiplying your BMR by an activity factor: 1.2 (sedentary), 1.375 (light), 1.55 (moderate), 1.725 (very active), or 1.9 (extra active).

How many calories should I eat to lose 1kg per week?

1kg of body fat contains approximately 7,700 calories. To lose 1kg per week, you need a deficit of about 1,100 calories per day. Most experts recommend a maximum deficit of 500-750 cal/day (0.5-0.75kg/week) to protect muscle mass and metabolic health.

Are these calculations accurate for everyone?

These formulas are validated population averages and are accurate for most people. However, individuals with thyroid disorders, hormonal imbalances, or very high muscle mass may find their actual TDEE differs. Treat the result as a starting point and adjust based on real-world results over 2-4 weeks.

Should I eat back calories burned during exercise?

If your activity level already accounts for your exercise (e.g., you selected "very active"), you should not eat back additional workout calories. If you selected "sedentary" and add occasional workouts, eating back 50-75% of those calories is reasonable.