Free Online Calorie Calculator
Use our free Calorie Calculator to find your daily calorie needs for weight loss, muscle gain, or maintenance. This accurate TDEE (Total Daily Energy Expenditure) calculator shows how many calories you should eat per day to reach your fitness goals. Ideal for men and women.
Moderate exercise or sports 3-5 days a week
About This Calorie Counter Tool
This free online calorie calculator uses the scientifically validated Mifflin-St Jeor equation to estimate your daily calorie needs. The results provide personalized targets for weight loss, maintenance, or muscle gain based on your age, gender, height, weight, and activity level. Always consult with a healthcare professional before making significant dietary changes.
Enter your details and click "Calculate" to see your personalized calorie needs
Understanding Your Daily Calorie Needs
What is a Calorie Calculator?
Our free online calorie calculator estimates how many calories you should eat each day based on your personal characteristics and activity level. Using the scientifically validated Mifflin-St Jeor equation, this tool provides accurate estimates for:
- Weight maintenance (TDEE calculator)
- Healthy weight loss (calorie deficit)
- Muscle gain (calorie surplus)
- Optimal macronutrient distribution (protein, carbs, fat)
How to Use This Calorie Intake Calculator
- Select your unit system - Metric (cm, kg) or Imperial (inches, lbs)
- Enter your personal details - Age, gender, height, and weight
- Choose your activity level - From sedentary to extra active
- Select your goal - Weight loss, maintenance, or gain
- Click "Calculate" - View your personalized daily calorie and macronutrient targets
Example 1: Weight Loss
Sarah, 35-year-old female:
- Height: 165 cm (5'5")
- Weight: 70 kg (154 lbs)
- Activity: Moderate exercise 3-4 days/week
- Goal: Lose 0.5 kg per week
- Result: ~1,800 calories/day
Example 2: Muscle Gain
Mike, 28-year-old male:
- Height: 180 cm (5'11")
- Weight: 75 kg (165 lbs)
- Activity: Very active (weight training 5 days/week)
- Goal: Gain 0.25 kg per week
- Result: ~3,000 calories/day
Key Terms Explained
BMR (Basal Metabolic Rate)
Calories your body needs at complete rest for basic functions like breathing and circulation.
TDEE (Total Daily Energy Expenditure)
Total calories burned per day including activity and exercise - the most accurate measure for determining how many calories you should eat.
Frequently Asked Questions
Understanding Macronutrients
| Nutrient | Calories per gram | Primary Functions |
|---|---|---|
| Protein | 4 | Muscle repair, enzyme production |
| Carbohydrates | 4 | Primary energy source, brain function |
| Fat | 9 | Hormone production, nutrient absorption |
Healthy Weight Management Tips
For Weight Loss (Calorie Deficit)
- Aim for a 250-500 calorie daily deficit for sustainable weight loss
- Prioritize protein (1.6-2.2g per kg of body weight) to preserve muscle
- Combine with resistance training 2-3 times per week
- Focus on nutrient-dense foods to stay full on fewer calories
For Weight Gain (Calorie Surplus)
- Aim for a 250-500 calorie daily surplus for lean muscle gain
- Time carbohydrates around workouts for optimal energy and recovery
- Progressively increase training volume to stimulate muscle growth
- Allow adequate recovery time between workouts (48-72 hours per muscle group)
Important Note About Daily Calorie Intake
This calorie calculator provides estimates only. Individual needs vary based on genetics, health status, and other factors. For personalized advice about how many calories you should eat, consult a registered dietitian or healthcare professional.