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Calorie Calculator

Estimate your daily calorie needs with our free Calorie Calculator. Enter your age, gender, height, weight, and activity level to find out how many calories you need each day to maintain your current weight.

Age:years
Gender:
Weight:kg
Height:cm
Activity:

Results

BMR:
-
Daily Calorie Needs:
-

How to Use This Calorie Calculator

Calculating your daily calorie needs only takes a few seconds. Follow the steps below to estimate how many calories you need each day based on your body measurements and activity level.

  1. Enter your age.
  2. Select your gender.
  3. Enter your weight.
  4. Enter your height.
  5. Select your activity level.
  6. Click the Calculate button.
  7. Your BMR, maintenance calories, weight-loss calories, and weight-gain calories will appear instantly.

Example

Age: 30 years

Gender: Male

Weight: 70 kg

Height: 175 cm

Activity: Moderately Active

Result: Maintenance = approximately 2,558 calories/day

Understanding Your Calorie Needs

Your daily calorie needs are estimated using your Basal Metabolic Rate (BMR) and activity level. BMR represents the calories your body needs to perform essential functions while at rest, while your activity level accounts for the energy you use throughout the day.

  • Breathing and blood circulation
  • Body temperature regulation
  • Brain and organ function
  • Physical activity and exercise
  • Daily movement and other activities

Activity Levels

Activity LevelMultiplier
Sedentary (little or no exercise)1.2
Lightly Active (1–3 days/week)1.375
Moderately Active (3–5 days/week)1.55
Very Active (6–7 days/week)1.725
Extra Active (physical job or intense training)1.9

Understanding the Results

  • BMR: Estimated calories your body needs at complete rest.
  • Maintenance Calories: Estimated calories needed to maintain your current weight based on your activity level.
  • Weight Loss Calories: A lower calorie target based on an estimated calorie deficit.
  • Weight Gain Calories: A higher calorie target based on an estimated calorie surplus.

Note: This calculator provides an estimate based on equations such as the Mifflin–St Jeor Formula. Actual calorie needs vary depending on body composition, genetics, lifestyle, activity, and other factors. Calorie targets should not be considered medical advice. For personalized nutrition guidance, consult a qualified healthcare professional.

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