Calorie Calculator
Calculate your daily calorie needs to lose weight, maintain, or gain weight based on your stats and activity.
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How to use this calculator
TDEE is your total daily calorie burn. Adjust by ±500 kcal/day to lose or gain ~0.5 kg/week.
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Enter your weight, height, and age.
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Select your biological sex.
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Choose your typical daily activity level.
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Select your weight goal.
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The calculator shows your recommended daily calories and suggested macronutrient breakdown.
Frequently asked questions
How many calories should I eat to lose weight?
Eat 500 kcal below your TDEE to lose approximately 0.5 kg (1 lb) per week. This is a sustainable deficit. Larger deficits cause faster loss but risk muscle loss and metabolic slowdown.
How many calories are in a kg of fat?
One kilogram of body fat contains approximately 7,700 kcal. A 500 kcal daily deficit = 3,500 kcal per week = roughly 0.45–0.5 kg of fat loss per week.
Should I eat back exercise calories?
It depends on your activity level selection. If you included exercise in your "activity level" selection, do not eat back calories. If you selected "sedentary" and exercise separately, eating back 50–75% of exercise calories is reasonable.
Why aren't I losing weight at my calculated deficit?
Possible reasons: overestimated activity level, underestimated food intake (cooking oils, sauces, drinks), water retention masking fat loss, metabolic adaptation over time, or a thyroid issue. Track food accurately for 2 weeks before adjusting.
How many calories do you need per day?
How to use the calorie
Use this calorie to your daily calorie needs to lose weight, maintain, or gain weight based on your stats and activity. Enter your values above and get your result in seconds. The tool is free, works on all devices, and keeps your data private — nothing is stored or shared.
How the calorie works
The calorie calculator uses standard formulas used in health tracking, fitness planning, and wellness management. Enter your inputs, and the tool calculates the result instantly in your browser. No server-side processing means your data stays on your device. Results update in real time as you change inputs.
Understanding TDEE and calorie balance
Your body weight is fundamentally determined by energy balance: calories in vs calories out. TDEE (Total Daily Energy Expenditure) is your "calories out." Eat less than TDEE = weight loss. Eat more = weight gain. The calculator estimates TDEE using the Mifflin-St Jeor BMR formula plus an activity multiplier.
Macronutrients: protein, fat, carbs
Protein: 4 kcal/g — essential for muscle retention during weight loss. Aim for 1.6–2.2g per kg bodyweight. Fat: 9 kcal/g — needed for hormones, vitamins, brain function. Minimum 0.5g per kg. Carbohydrates: 4 kcal/g — primary fuel source. Fill remaining calories after protein and fat targets.
Why calorie calculators are estimates
Metabolic calculators have ±10–15% accuracy for most people. Track your weight for 2–3 weeks while eating at the calculated target, then adjust based on actual results. If losing faster than expected, eat a bit more. If not losing, reduce by 100–200 kcal.
Calorie: how it works
This free tool provides a quick, evidence-based estimate for wellness planning. It uses standard formulas accepted by health professionals worldwide. Enter your measurements for an instant result — always follow up with a qualified practitioner for personal guidance.
Who uses this tool?
Athletes, fitness enthusiasts, nurses, and anyone monitoring their health use it as a starting point for wellness decisions. Share the output with your doctor or dietitian for a professional interpretation.
Learn more from an authoritative source:
CDCBMI Calculator
Calculate your Body Mass Index and find out which weight category you fall into.
BMR Calculator
Calculate your Basal Metabolic Rate (BMR) — the calories your body burns at complete rest.
Body Fat Calculator
Estimate your body fat percentage using the US Navy method with waist, neck, and hip measurements.
Ideal Weight Calculator
Calculate your ideal body weight range using four leading medical formulas — Devine, Robinson, Miller, and Hamwi.
Results are estimates for informational purposes only and do not constitute professional financial, medical, legal, or technical advice. Read full disclaimer →