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Calorie Calculator

Calculate daily calorie needs for weight loss, maintenance, or muscle gain. Estimate TDEE based on age, gender, weight, height, and activity level with personalized nutrition goals.

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Your Information

years
👤 Gender*
lbs
inches

Your Daily Calorie Needs

Basal Metabolic Rate (BMR)
1706 calories/day
Calories burned at rest
Maintenance Calories
2644 calories/day
To maintain current weight

Weight Loss Goals

Mild Weight Loss
2394 cal/day
0.5 lb/week
Weight Loss
2144 cal/day
1 lb/week
Extreme Loss
1644 cal/day
2 lb/week

Weight Gain Goals

Mild Weight Gain
2894 cal/day
0.5 lb/week
Weight Gain
3144 cal/day
1 lb/week
Fast Gain
3644 cal/day
2 lb/week

How Calorie Needs are Calculated

This calculator uses the Mifflin-St Jeor Equation to calculate your BMR:

  • Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) + 5
  • Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) - 161

Your maintenance calories are calculated by multiplying BMR by your activity level. Weight loss/gain goals are adjusted by ±250, ±500, or ±1000 calories per day.

Frequently Asked Questions

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