Calorie Calculator
Estimate your daily calorie needs and macronutrient breakdown for your fitness goals.
What is Calorie Calculator?
Knowing how many calories your body needs is the first step toward reaching your fitness goals. Whether you're looking to lose weight, build muscle, or just maintain your current physique, our Calorie Calculator gives you a personalized target based on your age, weight, height, and activity level. We'll show you exactly how many calories you burn at rest and during exercise, plus a simple breakdown of the proteins, carbs, and fats you need.
Key Features & Benefits
Accurate Science
We use the Mifflin-St Jeor formula, which is widely recognized by health professionals as the most accurate way to estimate energy needs.
Balanced Macros
Go beyond just calories. Our tool automatically calculates a balanced ratio of proteins, carbs, and fats to keep you feeling your best.
Understand Your Metabolism
See the difference between what your body burns just to stay alive (BMR) and what it burns during your daily activities (TDEE).
Private and Secure
Your health information stays on your device. We never store your personal stats or send them to our servers.
How to Use the Calorie Calculator
Enter Your Stats
Select your gender and enter your age, weight, and height using either metric or imperial units.
Select Activity level
Tell us how active you are during the week so we can accurately estimate how many calories you burn.
Pick Your Goal
Choose if you want to lose weight, keep your current weight, or gain some muscle.
See Your Daily Plan
Review your personalized daily calorie target and see exactly how many grams of protein, carbs, and fats you should aim for.
Practical Use Cases
Safe Weight Loss
Find the exact 500-calorie deficit you need to lose about a pound a week without feeling starved.
Muscle Building
Calculate the surplus and protein needed to fuel your workouts and help your muscles grow.
Weight Maintenance
Find your perfect 'baseline' so you can enjoy your favorite foods while staying at your current weight.
Understand Your Body
Get a clear picture of how much energy your body naturally uses every day just to keep you going.
Units
The Formula
We use the Mifflin-St Jeor equation, widely considered the most accurate formula for calculating energy needs in healthy adults.
What is Calorie Calculator?
Knowing how many calories your body needs is the first step toward reaching your fitness goals. Whether you're looking to lose weight, build muscle, or just maintain your current physique, our Calorie Calculator gives you a personalized target based on your age, weight, height, and activity level. We'll show you exactly how many calories you burn at rest and during exercise, plus a simple breakdown of the proteins, carbs, and fats you need.
Key Features & Benefits
Accurate Science
We use the Mifflin-St Jeor formula, which is widely recognized by health professionals as the most accurate way to estimate energy needs.
Balanced Macros
Go beyond just calories. Our tool automatically calculates a balanced ratio of proteins, carbs, and fats to keep you feeling your best.
Understand Your Metabolism
See the difference between what your body burns just to stay alive (BMR) and what it burns during your daily activities (TDEE).
Private and Secure
Your health information stays on your device. We never store your personal stats or send them to our servers.
How to Use the Calorie Calculator
Enter Your Details
Input your age, gender, height, and current weight using either metric or imperial units.
Choose Activity Level
Select how active you are daily, from sedentary to very active, to get an accurate calorie estimate.
Set Your Goal
Pick whether you want to lose weight, maintain, or build muscle to adjust your calorie target.
Get Your Plan
See your daily calorie target and balanced macro breakdown for proteins, carbs, and fats.
Practical Use Cases
Safe Weight Loss
Find the exact 500-calorie deficit you need to lose about a pound a week without feeling starved.
Muscle Building
Calculate the surplus and protein needed to fuel your workouts and help your muscles grow.
Weight Maintenance
Find your perfect 'baseline' so you can enjoy your favorite foods while staying at your current weight.
Understand Your Body
Get a clear picture of how much energy your body naturally uses every day just to keep you going.
FAQs
How often should I re-calculate?
Re-calculate every time you lose or gain roughly 5kg (10lbs). Your body's energy needs change as your mass changes.
Is this accurate for athletes?
Elite athletes with high muscle mass may find this under-estimates their needs. In those cases, the Katch-McArdle formula using body fat percentage is preferred.