Calorie Calculator

Calculate how many calories you need per day based on your age, gender, height, weight, and activity level to lose, maintain, or gain weight.

Results

Visualization

How It Works

Calorie calculators combine your BMR (the energy your body uses at rest) with an activity multiplier to estimate your Total Daily Energy Expenditure (TDEE). To lose weight, you need to eat fewer calories than your TDEE — a 500-calorie-per-day deficit is the standard recommendation for losing about one pound (0.45 kg) per week. To gain weight (ideally muscle), eat in a small surplus of 200-400 calories while resistance training. Do not go below 1,200 calories per day for women or 1,500 for men without medical supervision, as this risks nutrient deficiencies and metabolic slowdown. Remember that these are estimates — track your actual weight changes over 2-3 weeks and adjust accordingly.