Whether you're trying to lose weight, maintain your current weight, or build muscle, knowing your daily calorie needs is the foundation of any nutrition plan. Our Calorie Calculator estimates your daily energy needs based on your age, gender, height, weight, and activity level, so you can set a realistic calorie target for your goal.
We use the Mifflin-St Jeor equation, one of the most accurate and widely used formulas for estimating Basal Metabolic Rate (BMR) - the number of calories your body burns at complete rest. We then multiply your BMR by an activity factor based on how active you are to estimate your Total Daily Energy Expenditure (TDEE), and adjust that number based on whether your goal is to lose, maintain, or gain weight.
This calculator gives you a solid, evidence-based estimate, but everybody's metabolism is a little different. Use your result as a starting point, track your progress over a few weeks, and adjust as needed. If you have a medical condition or specific dietary needs, it's best to check with a doctor or registered dietitian.
Enter your details above to get your personalized daily calorie target, broken down into BMR, maintenance, and goal calories.
