Calorie Calculator
Use this free calorie calculator to find out exactly how many calories you need each day based on your age, height, weight, sex, and activity level. Get personalised calorie targets for weight loss, maintenance, or muscle gain — calculated using the industry-standard Mifflin-St Jeor formula.
Calorie Calculator
Estimate your daily calorie needs for maintenance, weight loss, or weight gain.
How to Use the Calorie Calculator
- Enter your age, sex, height, and weight
- Select your activity level from the dropdown
- Choose your goal — lose weight, maintain, or gain muscle
- Click Calculate for your personalised daily calorie target
How Many Calories Do I Need Per Day?
Your daily calorie needs depend on your Basal Metabolic Rate (BMR) — the calories your body burns at rest — multiplied by your activity level. This gives your Total Daily Energy Expenditure (TDEE), which is your maintenance calorie level. To lose weight, eat below your TDEE. To gain weight, eat above it.
| Goal | Daily Calories | Expected Result |
|---|---|---|
| Weight loss (moderate) | TDEE − 500 | ~0.5 kg/week loss |
| Weight loss (aggressive) | TDEE − 750 | ~0.75 kg/week loss |
| Maintain weight | TDEE | No change |
| Muscle gain (lean bulk) | TDEE + 250 | Slow, lean muscle gain |
| Muscle gain (bulk) | TDEE + 500 | Faster muscle + some fat |
Calories by Activity Level
Here are typical daily calorie needs by activity level for an average adult. Your personalised number may differ — use the calculator above for your exact figure:
| Activity Level | Description | Men (approx.) | Women (approx.) |
|---|---|---|---|
| Sedentary | Little or no exercise, desk job | 2,000–2,200 kcal | 1,600–1,800 kcal |
| Lightly active | Light exercise 1–3 days/week | 2,200–2,600 kcal | 1,800–2,000 kcal |
| Moderately active | Moderate exercise 3–5 days/week | 2,600–3,000 kcal | 2,000–2,200 kcal |
| Very active | Hard exercise 6–7 days/week | 3,000–3,500 kcal | 2,200–2,600 kcal |
| Extra active | Physical job + daily training | 3,500+ kcal | 2,600+ kcal |
What Is BMR and TDEE?
BMR (Basal Metabolic Rate) is the number of calories your body burns just to stay alive — breathing, circulating blood, and maintaining organ function. It accounts for roughly 60–70% of your total daily calorie burn.
TDEE (Total Daily Energy Expenditure) is your BMR multiplied by your activity level. This is the total number of calories you burn each day and serves as the baseline for all calorie targets. Use our BMR calculator for a dedicated BMR breakdown.
Calorie Calculator FAQ
How many calories should I eat to lose weight?
A deficit of 500 calories per day below your TDEE leads to approximately 0.5 kg (1 lb) of weight loss per week. This is widely considered a safe and sustainable rate. Avoid going below 1,200 calories/day (women) or 1,500 calories/day (men) without medical supervision, as very low intakes can slow metabolism and cause nutrient deficiencies.
Are all calories the same?
Calorically, yes — but nutritionally, no. 500 calories from whole foods (lean protein, vegetables, whole grains) provides far more nutrients, fibre, and satiety than 500 calories from processed food. Total calorie intake matters most for weight change, but food quality matters for overall health, energy, and long-term adherence.
How accurate is a calorie calculator?
Calorie calculators provide a solid estimate based on validated formulas (such as Mifflin-St Jeor), but individual metabolism varies by up to 10–15%. Treat the result as a starting point — track your weight for 2–3 weeks and adjust your intake if you’re not seeing the expected results.
How many calories do I need to build muscle?
Building muscle requires a calorie surplus — eating slightly more than your TDEE. A modest surplus of 200–300 calories/day, combined with resistance training, supports lean muscle gain without excessive fat gain. Protein intake is equally important — aim for 1.6–2.2g of protein per kg of bodyweight.
Should I count calories every day?
Tracking calories is a highly effective tool for achieving weight goals, but it doesn’t need to be permanent. Many people track closely for 4–8 weeks to build an intuitive understanding of portion sizes and food energy, then transition to a more relaxed approach.
Related Calculators
- BMR Calculator — Find out how many calories your body burns at rest
- BMI Calculator — Check whether your weight is in the healthy range for your height
- Body Fat Calculator — Estimate your body fat percentage using measurements
- Ideal Weight Calculator — Find your healthy target weight
- Water Intake Calculator — Get your personalised daily hydration recommendation