Calorie Calculator
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Find your daily calorie needs for weight loss, maintenance, or gain. Based on age, weight, height, activity level, and goal.
Enter your values below and click Calculate for instant results.
Calorie needs are determined by two things: how much energy your body uses just to stay alive (your basal metabolic rate), and how much additional energy you burn through physical activity. This calculator uses the Mifflin-St Jeor equation, which is the most widely validated formula for estimating BMR in adults.
A pound of body fat contains roughly 3,500 calories. A consistent daily deficit of 500 calories produces approximately one pound of fat loss per week. A 250-calorie daily deficit produces about half a pound per week, which is slower but easier to maintain long-term.
Your basal metabolic rate (BMR) is the number of calories your body burns at complete rest, just to maintain basic functions like breathing, circulation, and cell repair. Your total daily energy expenditure (TDEE) multiplies BMR by an activity factor to account for the calories burned through movement and exercise. Your TDEE is your maintenance calorie level.
Calories come from three macronutrients: protein (4 calories per gram), carbohydrates (4 calories per gram), and fat (9 calories per gram). The ratios shown in this calculator represent a moderate, balanced distribution. Athletes and people with specific fitness goals may benefit from higher protein targets. Someone focused on endurance sports might eat a higher proportion of carbohydrates, while someone following a low-carb approach would redistribute those calories toward fat and protein.
Food labels are allowed a margin of error of up to 20% by the FDA. Calorie counts for restaurant meals can vary significantly from published figures. Individual metabolic variation means two people eating identical amounts can have different weight outcomes. These tools are best used as directional guides rather than exact prescriptions.