Calorie Calculator: Find Your Daily Needs for Weight Loss or Gain

Determining your daily calorie needs is the foundation of any effective weight management plan, whether your goal is to lose fat, build muscle, or maintain your current weight. This calculator estimates your daily calorie requirements based on your personal data and activity level, providing clear targets to help you reach your goals.

ages: 2 - 120

Settings

Food Energy Converter

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How to Use Our Calorie Calculator

To get your personalized calorie estimate, please provide the following information. Be as accurate as possible for the best results.

  • Age: Your age in years. Metabolic rate can change with age, so this is an important factor.

  • Gender: Select Male or Female. Men and women have different body compositions and metabolic rates, which affects calorie needs.

  • Weight: Your current body weight. You can enter this in pounds (lbs) or kilograms (kg).

  • Height: Your current height. You can use feet and inches (ft/in) or centimeters (cm).

  • Activity Level: Choose the option that best describes your typical weekly activity. Honesty here is key.

    • Sedentary: Little to no exercise (e.g., desk job).

    • Lightly Active: Light exercise or sports 1-3 days per week.

    • Moderately Active: Moderate exercise or sports 3-5 days per week.

    • Very Active: Hard exercise or sports 6-7 days per week.

    • Extra Active: Very hard exercise, physical job, or training twice a day.

Understanding Your Results

The calculator provides several numbers. The most important is your Maintenance Calories, which is an estimate of your Total Daily Energy Expenditure (TDEE). This is the number of calories your body burns per day, including your resting metabolism and all your activities.

Your TDEE is made up of two main parts:

  1. Basal Metabolic Rate (BMR): The calories your body burns at complete rest just to stay alive (e.g., breathing, circulation).

  2. Activity Thermogenesis: The calories you burn through physical activity, from walking to intense workouts.

Based on your maintenance level, the calculator also provides targets for weight loss and weight gain. These are based on creating a specific calorie deficit (for weight loss) or a calorie surplus (for weight gain).

Your Personalized Calorie Targets

GoalDaily Calorie AdjustmentExpected Rate of Weight ChangeYour Target
Maintain WeightNo change0 lbs / week[Maintenance Calories]
Mild Weight Loss~250 calorie deficit~0.5 lbs / week[Result 1]
Weight Loss~500 calorie deficit~1 lb / week[Result 2]
Mild Weight Gain~250 calorie surplus~0.5 lbs / week[Result 3]
Weight Gain~500 calorie surplus~1 lb / week[Result 4]

Note: These are estimates. Your actual results may vary based on your body’s unique response, hormonal factors, and the accuracy of your food tracking.

Frequently Asked Questions

How accurate is this calorie calculator?

This calculator uses the Mifflin-St Jeor equation, which is widely considered one of the most accurate formulas for estimating Basal Metabolic Rate (BMR), combined with standard activity multipliers. While it provides a very good scientific estimate and an excellent starting point, no calculator is 100% accurate for every individual. Think of the result as your baseline. You may need to adjust your intake up or down slightly after a couple of weeks based on your real-world results.

Should I eat the same number of calories on workout days and rest days?

This is a popular strategy called “calorie cycling.” While you can simply eat the same target number of calories every day, some people prefer to eat slightly more (perhaps at maintenance) on heavy training days and slightly less on rest days. For most people starting out, sticking to a consistent daily average is simpler and just as effective. Simplicity often leads to better long-term adherence.

How do I adjust my calories as I lose weight?

This is a critical step for avoiding plateaus. As your body weight decreases, your body requires fewer calories to maintain itself (your TDEE goes down). It is a good practice to recalculate your calorie needs after every 10-15 pounds of weight loss to ensure your targets remain accurate.

Concrete Example: A person starts at 200 lbs and their “Weight Loss” target is 2,000 calories/day. After two months, they reach 185 lbs. If they continue eating 2,000 calories, their weight loss may stall because their body’s new maintenance level is lower. They should return to the calculator, enter their new weight of 185 lbs, and get a new, more accurate “Weight Loss” target, which might now be closer to 1,850 calories/day.

Is it just about calories, or do macros matter?

Calories determine whether you gain or lose weight, but macronutrients (protein, carbs, and fats) determine the quality of your results. A diet high in protein, for example, is crucial for preserving muscle mass during weight loss and for building muscle during a weight gain phase. While calorie counting is step one, focusing on a balanced intake of all three macros is essential for energy, satiety, and overall health.

What is a safe rate of weight loss?

A safe, sustainable, and recommended rate of weight loss is 1 to 2 pounds per week. This typically corresponds to a daily calorie deficit of 500 to 1,000 calories. Losing weight faster than this often leads to muscle loss, nutrient deficiencies, and is much harder to maintain long-term. Slower, more consistent progress is always the healthier and more effective approach.

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the minimum number of calories your body needs to function at rest. Think of it as the energy required to keep the lights on if you were lying in bed all day.

TDEE (Total Daily Energy Expenditure) is your BMR plus all the calories you burn from any physical movement—walking, standing, exercising, even digesting food. Your TDEE is your total daily “maintenance” calorie number. This calculator’s primary result is your TDEE.


Plan Your Meals with Precision

Now that you have your daily calorie target, the next step is to plan what those calories will consist of. Use our Macro Calculator to get personalized protein, carb, and fat targets for your goal. To better understand your body’s baseline needs, you can also explore our Basal Metabolic Rate (BMR) Calculator.

Creator

Picture of Nhi Nguyen

Nhi Nguyen

A versatile quality assurance professional with a proven track record testing embedded, mobile, and web applications across defense, aerospace, telecom, pharmaceuticals and medical devices. She brings deep knowledge of QA methodologies, SDLC processes, and web technologies, along with strong project planning and cross‑functional leadership skills.
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