Free Calorie Calculator - Daily Calorie Needs

Calculate your daily calorie needs based on age, weight, height and activity level. Includes BMI and macro breakdown.

What Is Calorie Calculator?

A calorie calculator estimates your daily energy needs based on your age, gender, height, weight and activity level. It uses established formulas (Mifflin-St Jeor or Harris-Benedict) to calculate your Basal Metabolic Rate (BMR) — the energy your body needs at complete rest — then multiplies by an activity factor to estimate total daily energy expenditure (TDEE).

Knowing your TDEE is the foundation of any nutrition plan. To maintain weight, eat at your TDEE. To lose weight, eat below it (a 500-calorie deficit produces roughly 0.5kg/1lb of weight loss per week). To gain weight or build muscle, eat above it. This calculator provides the numbers; how you use them depends on your personal goals.

How to Use This Tool

  1. Enter your age, gender, height and weight.
  2. Select your activity level from sedentary to very active.
  3. View your estimated BMR and total daily calorie needs.
  4. See recommended calorie targets for weight loss, maintenance and weight gain.
  5. Adjust activity level to see how exercise affects your requirements.

Tips & Best Practices

  • These are estimates — individual metabolism varies by up to 10–15%. Use the number as a starting point and adjust based on results.
  • A 500-calorie daily deficit is sustainable and produces roughly 0.5kg per week of weight loss.
  • Never eat below your BMR for extended periods — your body needs that baseline energy for basic functions.
  • Activity level has a huge impact — the difference between sedentary and active can be 800+ calories per day.

Common Use Cases

  • Estimating daily calorie needs for weight management.
  • Setting calorie targets for fitness and nutrition plans.
  • Understanding how activity level affects energy requirements.
  • Comparing calorie needs at different weights or activity levels.

Frequently Asked Questions

How are calories calculated?

Uses the Mifflin-St Jeor equation for BMR, multiplied by your activity level to get TDEE (Total Daily Energy Expenditure).