How does the calculator find my daily calories (TDEE)?

It estimates your Basal Metabolic Rate (BMR) and multiplies it by an activity level (sedentary to very active) to get Total Daily Energy Expenditure (TDEE).

How should I set calories to lose or gain weight?

Choose a goal in Advanced mode. Typical ranges are −10% to −20% below TDEE for steady fat loss and +10% to +20% above TDEE for gradual weight gain.

What is a healthy calorie deficit?

For most people, a 10–20% reduction from TDEE is sustainable and supports steady fat loss without excessive hunger or fatigue.

How often should I recalculate my calories?

Recalculate every 4–6 weeks or whenever your weight, body composition, or activity level changes significantly.

How are macro grams calculated from calories?

The calculator multiplies your calorie target by your chosen macro percentages and converts to grams using 4 kcal/g for protein, 4 kcal/g for carbs, and 9 kcal/g for fat.

Calorie Calculator – Daily Calorie Needs, BMR & TDEE for Weight Loss or Gain

Find how many calories you need each day to maintain, lose, or gain weight. This tool estimates your daily calorie needs (TDEE) from your BMR and activity level, with an Advanced tab for goals and macros.

Maintain / Lose / Gain calories: clear targets for your goal.
BMR & TDEE: baseline metabolism and total daily energy.
Optional macros: protein, carbs, fat (grams/day), in Advanced.

Pick a tab: Simple (fast results) or Advanced (goal & macros).
Enter age, gender, height, weight, activity.
See results instantly calories per day, plus details.

How it works: We estimate your base metabolism (BMR) and multiply by your activity level to get Total Daily Energy Expenditure (TDEE). In Advanced mode, we adjust calories for your goal and split them into macro targets.

No sign‑up. No email. Metric & imperial units supported. Toggle Advanced only if you want more control.

Ready? Start with the Simple tab add your details and hit Calculate.

Calorie Calculator

Estimate your daily calorie needs to maintain, lose, or gain weight. Switch to Advanced mode for body fat % and macro targets.

How this calorie calculator works?

The calculator estimates your Basal Metabolic Rate (BMR) and multiplies it by your activity level to find Total Daily Energy Expenditure (TDEE).

BMR is the number of calories your body burns at rest, while TDEE reflects the energy you need to maintain your current weight with your usual lifestyle.

Which formula does the calorie calculator use?

The calculator uses the Mifflin-St Jeor equation for most users because it is widely validated, and the Katch-McArdle equation if you enter body fat percentage.

These formulas are the standard in nutrition and exercise science for estimating calorie needs.

Why activity level is important

Your activity multiplier adjusts your calories upward to match real life.

Sedentary users may only need 1.2× their BMR, while athletes and physical workers can need nearly double.

Choosing the right activity level ensures your calorie target is accurate.

How to use calories for goals

To lose weight you must eat fewer calories than your TDEE, and to gain weight you must eat more.

The Advanced tab lets you set goals like -15% for mild fat loss or +10% for slow muscle gain, so you see practical daily calorie targets.

Macro breakdown explained

Calories come from macronutrients: protein, carbohydrates, and fat.

In Advanced mode the calculator translates your total calories into grams of each macro, using the percentages you choose.

This is useful for bodybuilding, fitness plans, or diet tracking.

Protein = 4 kcal per gram
Carbohydrates = 4 kcal per gram
Fat = 9 kcal per gram

Tips for accurate calorie tracking

Measure your weight and height accurately and update if they change.
Recalculate calories if your activity level shifts (e.g., new job, new workout plan).
Track progress over 2–3 weeks if results differ, adjust calories slightly.
Remember that metabolism adapts over time; calorie needs are dynamic, not fixed.

Using this calculator weekly ensures your plan stays aligned with your current body and lifestyle.

FAQs

1. How many calories do I need to lose 1 kg per week?

You need a deficit of roughly 7700 kcal over the week about 1100 kcal per day. This is considered aggressive and not sustainable for everyone.

2. What’s a healthy calorie deficit?

A 10–20% calorie reduction from your TDEE is sustainable for most people and supports steady fat loss without extreme hunger.

3. How often should I recalculate calories?

Every 4–6 weeks or whenever your weight, activity, or body composition changes significantly.