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Calorie Calculator

Calculate personalized daily calorie needs for weight loss, maintenance, or muscle gain using the Mifflin-St Jeor equation. Get accurate TDEE, BMR, macro split recommendations, and realistic weight change projections based on age, gender, weight, height, and activity level. Free calorie calculator with detailed nutrition guidance.

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Daily Calorie Calculator

🔒Private100% client-side. Your data never leaves your device.

Calculate how many calories you should eat daily for weight loss, maintenance, or muscle gain. Free BMR and TDEE based calorie calculator using the scientifically-validated Mifflin-St Jeor equation. Get personalized daily calorie intake targets and macro recommendations.

🔥 BMR Calculator
📊 TDEE Calculator
🥗 Macro Recommendations

Your Information

Enter your details to get accurate calorie recommendations

years
lbs
inches

🍗 Recommended Macro Split

Based on your maintenance goal of 2644 calories/day

🥩
Protein
154g
616 cal • 23%
🍞
Carbs
342g
1367 cal • 52%
🥑
Fats
73g
661 cal • 25%
💡 Note: This is a starting template. Adjust macros based on your performance, preferences, and how you feel. Protein is prioritized at 2g/kg body weight for muscle preservation.

🎯 Select Your Goal

BMR (Basal Rate)
1706
calories/day at rest
Maintenance
2644
calories/day to maintain
Your Goal Calories
2644
calories/day (maintenance)

📊 All Calorie Targets

🔥
Extreme Weight Loss
2 lb/week • -1000 cal
1644 cal
📉
Weight Loss
1 lb/week • -500 cal
2144 cal
📊
Mild Weight Loss
0.5 lb/week • -250 cal
2394 cal
⚖️
Maintain Weight
0 lb/week • ±0 cal
2644 cal
📈
Mild Weight Gain
0.5 lb/week • +250 cal
2894 cal
💪
Weight Gain
1 lb/week • +500 cal
3144 cal
🚀
Fast Weight Gain
2 lb/week • +1000 cal
3644 cal

📅 Weight Change Projections

At maintenance calories, your weight should remain stable over time. Small daily fluctuations (1-3 lbs) from water, food, and glycogen are normal.

🎯 What To Do With Your Calorie Targets

If Your Goal Is Weight Loss

  • Track your food intake using your goal calories for 2-3 weeks consistently before making adjustments
  • Weigh yourself daily at the same time (morning, after bathroom) and track weekly averages, not day-to-day swings
  • If weight loss stalls after 2-3 weeks, reduce daily calories by 100-200 calories and reassess
  • Combine with strength training 3-4 times per week to preserve muscle mass during fat loss
  • Prioritize protein intake (1.6-2.2g per kg body weight) to maintain muscle and support satiety
  • Use a food scale and track everything—most people underestimate intake by 30-50%

💡 Pro Tip: If you want to validate your maintenance calories or see how exercise affects your daily burn, use our TDEE Calculator or Calorie Burned Calculator.

If Your Goal Is Maintenance

  • Eat at your maintenance calories consistently, allowing for small daily variations (100-200 calories)
  • Monitor your weight weekly—if it trends up or down over 3-4 weeks, adjust by 100-200 calories accordingly
  • Focus on body composition rather than just scale weight—muscle gain can offset fat loss
  • Maintain strength training to preserve muscle mass as you age
  • Track protein intake (1.6-2.2g/kg) to support muscle maintenance and recovery
  • Enjoy flexibility in your diet—maintenance allows for more variety and occasional treats

💡 Pro Tip: If you're unsure about your body composition, use our Body Fat Calculator or BMI Calculator to track changes beyond just weight.

If Your Goal Is Muscle Gain

  • Eat at your goal calories (typically 250-500 above maintenance) consistently for 2-3 weeks before adjusting
  • Prioritize protein intake (1.6-2.2g per kg body weight)—this is critical for muscle protein synthesis
  • Combine with progressive strength training 4-5 times per week—calories alone won't build muscle
  • Track weekly weight gain—aim for 0.25-0.5 kg (0.5-1 lb) per week to minimize fat gain
  • If weight gain is too fast (more than 1 lb/week), reduce calories by 100-200; if too slow, increase by 100-200
  • Monitor body composition—use body fat measurements to ensure you're gaining muscle, not just fat

💡 Pro Tip: Track your body composition changes with our Body Fat Calculator. For a deeper understanding of your baseline metabolism, check your BMR.

🔬 How Calorie Calculator Works

This calculator uses the Mifflin-St Jeor Equation, considered the gold standard for BMR (Basal Metabolic Rate) estimation. Your BMR represents the calories your body burns at complete rest to maintain vital functions like breathing, circulation, and cell production.

📐 BMR Formula (Mifflin-St Jeor)

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

Your BMR is then multiplied by an activity factor (ranging from 1.2 for sedentary to 1.9 for very active) to calculate your TDEE (Total Daily Energy Expenditure)—your total daily calorie burn including all physical activity.

Goal calories are created by adjusting your maintenance level:

  • Weight Loss: Subtract 250-1000 calories from maintenance (typically 500 calories for ~1 lb/week loss)
  • Muscle Gain: Add 250-500 calories to maintenance (typically 500 calories for ~1 lb/week gain)
  • Maintenance: Eat at your calculated TDEE to maintain current weight

📊 Example Calculation

30-year-old male, 70 kg, 175 cm, moderate activity:

  1. BMR: (10 × 70) + (6.25 × 175) - (5 × 30) + 5 = 1,705 calories/day
  2. TDEE (Moderate activity × 1.55): 1,705 × 1.55 = 2,643 calories/day (maintenance)
  3. Weight Loss Goal (-500 cal): 2,643 - 500 = 2,143 calories/day
  4. Muscle Gain Goal (+250 cal): 2,643 + 250 = 2,893 calories/day
⚠️ Why Results Are Estimates (±10-15%):
  • NEAT differences: Some people naturally move more (fidgeting, pacing) than others
  • Genetics and metabolism: Individual metabolic rates vary based on genetics and hormones
  • Muscle mass: More muscle increases BMR, but the formula doesn't account for body composition differences
  • Tracking inaccuracies: Food labels and portion estimates can be off by 10-20%
⚠️ Important: These are estimates. Individual metabolic rates vary ±10-15%. Track your weight and energy for 2-3 weeks, then adjust calories as needed. For a more detailed breakdown of your metabolism, use our BMR Calculator or TDEE Calculator.

💡 Practical Tips for Success

📱
Track your food intake consistently for at least 2 weeks before adjusting calories
⚖️
Weigh yourself daily at the same time and track weekly averages, not daily changes
🥩
Prioritize protein (1.6-2.2g/kg) to preserve muscle mass during weight loss
💧
Stay hydrated (0.5-1 oz per lb body weight) for accurate weight tracking and performance
😴
Get 7-9 hours of quality sleep to support recovery, appetite regulation, and fat loss
🏋️
Combine calorie goals with strength training 3-4x/week for optimal body composition
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If weight stalls for 2-3 weeks, adjust calories by 100-200 rather than making drastic cuts
🎯
Focus on whole foods, but remember: total calories and protein are most important
⚠️
Medical Disclaimer
This calculator provides educational estimates only and is not medical advice. Individual calorie needs vary based on genetics, muscle mass, hormones, medications, and health conditions. Never consume below 1200 calories (women) or 1500 calories (men) without medical supervision. Consult a healthcare provider, registered dietitian, or certified nutritionist before starting any diet or exercise program, especially if you have existing health conditions or take medications.

Frequently Asked Questions

⚠️ Important Disclaimer

This calorie calculator is for estimation purposes only. Calorie needs vary by ±10-15% based on individual factors including genetics, muscle mass, metabolism, hormones, medical conditions, and activity levels. The Mifflin-St Jeor equation provides estimates, not guarantees. Always consult with healthcare providers, registered dietitians, or certified nutritionists before making significant dietary changes, especially if you have medical conditions, are pregnant/breastfeeding, or are under 18. This calculator does not replace professional medical or nutritional advice.

Calculate your daily calorie needs using our free calorie calculator based on age, gender, height, weight, and activity level. Understand your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) to achieve weight loss, maintenance, or muscle gain goals. Perfect for creating personalized nutrition plans and understanding your body's energy requirements.

✅ Common Use Cases

  • Calculate daily calories needed for weight loss goals
  • Determine maintenance calories for current weight
  • Plan calorie intake for muscle gain and bulking
  • Understand metabolic rate changes with age and activity

💡 Key Benefits

  • Uses Mifflin-St Jeor equation for accurate BMR calculation
  • Adjusts for 5 different activity levels
  • Provides calorie recommendations for weight goals
  • Shows macros breakdown (protein, carbs, fats)

How to Use Calorie Calculator

1️⃣

Choose your calculator

Navigate to the Calorie Calculator page and familiarize yourself with the input fields.

2️⃣

Enter your values

Input your data into the calculator fields. All inputs are validated in real-time.

3️⃣

View instant results

The calculator instantly displays comprehensive results with detailed breakdowns.

🔬 How Calorie Calculator Works

📐 Formula

Calorie Calculator Calculation Formula: The Calorie Calculator employs validated mathematical formulas and computational algorithms specifically designed for health and fitness calculations involving body metrics, nutrition, and wellness tracking. The calculation process takes your input values and applies industry-standard formulas to produce accurate, reliable results. Each input parameter influences the final result according to established mathematical principles, ensuring consistency and accuracy across all calculations.

Variables:

  • Input Values: The specific data points you provide to the Calorie Calculator, such as amounts, rates, measurements, or other relevant parameters needed for the calculation
  • Calculation Function: The mathematical formula or algorithm that processes your inputs according to established principles and industry standards
  • Result: The calculated output value, which may include primary results, intermediate calculations, and detailed breakdowns to help you understand the computation

📋 Step-by-Step Calculation Process

1

Gather Required Information

Before using the Calorie Calculator, identify all the values you need for the calculation. Review the input fields to understand what information is required, including units of measurement, time periods, or other relevant parameters. Having accurate input data ensures reliable results.

2

Enter Your Values

Input your information into the Calorie Calculator fields. The calculator provides clear labels, helpful placeholders, and real-time validation to guide you. As you type, the calculator checks for valid inputs and highlights any errors immediately, ensuring you enter correct values before calculation.

3

Review and Verify Inputs

Double-check all entered values for accuracy. Verify that numbers are correct, units match (e.g., dollars vs. cents, months vs. years), and all required fields are filled. The calculator will alert you to any missing or invalid inputs before proceeding with calculations.

4

Calculate and Analyze Results

The Calorie Calculator processes your inputs instantly using validated formulas and algorithms. Results appear immediately with detailed breakdowns, intermediate calculations, and clear explanations. Review all result metrics to fully understand the calculation and its implications for your specific situation.

5

Interpret and Apply Results

Use the detailed result breakdowns and explanations to understand what the calculations mean for your situation. Compare different scenarios by adjusting inputs, and use the insights gained to make informed decisions. The calculator provides context and explanations to help you interpret results accurately.

⌨️ Understanding Input Fields

Primary Input ValuesVaries by calculator type

The main data points required for the Calorie Calculator calculation. These values typically include amounts, rates, time periods, measurements, or other parameters specific to health and fitness calculations involving body metrics, nutrition, and wellness tracking. Each input field is clearly labeled with its purpose and expected format.

💡 Tip:Ensure all inputs are accurate, use consistent units throughout, and double-check decimal places. The calculator validates inputs in real-time and provides helpful error messages if values are invalid or outside expected ranges.
Additional ParametersVaries

Optional or secondary inputs that may affect the calculation results. These parameters allow you to customize the calculation for your specific needs and compare different scenarios.

💡 Tip:Experiment with different parameter values to see how they affect results. This helps you understand the relationship between inputs and outputs and make more informed decisions.

📊 Understanding Your Results

The Calorie Calculator delivers comprehensive calculation results with detailed breakdowns and clear explanations. Each result metric is labeled and explained to help you understand not just what the numbers are, but what they mean for your specific situation. The calculator provides context, comparisons, and actionable insights based on health and fitness calculations involving body metrics, nutrition, and wellness tracking principles, enabling you to make informed decisions with confidence.

Key Metrics Explained:

  • Primary Calculation Result: The main output value from the Calorie Calculator, representing the primary calculation you requested. This result is calculated using validated formulas and algorithms, ensuring accuracy and reliability. Understanding this primary result helps you make informed decisions about health and fitness calculations involving body metrics, nutrition, and wellness tracking.
  • Supporting Calculations: Additional metrics and breakdowns that provide context and deeper insights into the Calorie Calculator results. These supporting calculations help you understand the complete picture, including intermediate values, percentages, comparisons, and other relevant metrics that enhance your understanding of the primary result.
  • Detailed Breakdowns: Comprehensive explanations and step-by-step breakdowns showing how the Calorie Calculator arrived at each result. These breakdowns help you verify calculations, understand the underlying formulas, and gain confidence in the results for health and fitness calculations involving body metrics, nutrition, and wellness tracking.

What to Do Next:

  • Review the results carefully to ensure they match your expectations
  • Use the results to make informed decisions or plan next steps
  • Experiment with different input values to see how they affect results
  • Share or save results for future reference if needed

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