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Free Calorie Calculator Online – Daily Calorie Needs

Calculate your daily calorie needs (TDEE) for weight maintenance, loss, or gain. Based on the Mifflin-St Jeor equation and your activity level for accurate calorie requirements.

Calculate Daily Calorie Needs

Daily Calorie Needs by Goal

Maintain Weight:
0 calories/day

Mild Weight Loss (0.25 kg/week):
0 calories/day

Weight Loss (0.5 kg/week):
0 calories/day

Mild Weight Gain (0.25 kg/week):
0 calories/day

Weight Gain (0.5 kg/week):
0 calories/day

Calorie Calculation Formula

We use the Mifflin-St Jeor equation, considered the most accurate for calculating BMR (Basal Metabolic Rate):

BMR Formula:

For Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(years) + 5

For Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(years) - 161

TDEE (Total Daily Energy Expenditure):

TDEE = BMR × Activity Multiplier

Weight loss/gain is achieved by adjusting calories: deficit of 500 cal/day ≈ 0.5 kg loss per week.

How to Use the Calorie Calculator

Select Gender: Choose male or female
Enter Age: Your current age in years
Enter Height: Your height in centimeters
Enter Weight: Your current weight in kilograms
Select Activity Level: Choose based on your typical weekly physical activity
View Results: See calorie recommendations for different goals

Understanding Activity Levels

Sedentary: Desk job, minimal physical activity, no regular exercise
Lightly Active: Light exercise 1-3 days/week, some walking or light sports
Moderately Active: Moderate exercise 3-5 days/week, regular gym sessions
Very Active: Hard exercise 6-7 days/week, intense training or athletic activities
Extra Active: Very hard exercise daily plus physical job or training twice per day

Example Calculation

Example: Male, 30 years, 175 cm, 75 kg, Moderately Active

BMR: 10 × 75 + 6.25 × 175 - 5 × 30 + 5 = 1,718 calories

TDEE: 1,718 × 1.55 = 2,663 calories/day

Weight Loss: 2,663 - 500 = 2,163 calories/day

Weight Gain: 2,663 + 500 = 3,163 calories/day

Tips for Reaching Your Calorie Goals

For Weight Loss

Don't Go Too Low: Never below 1,200 cal/day (women) or 1,500 cal/day (men)
Focus on Nutrition: Prioritize protein, fiber, and nutrient-dense foods
Track Carefully: Use a food diary or app for accuracy
Stay Hydrated: Drink plenty of water throughout the day
Be Patient: Aim for 0.5-1 kg weight loss per week

For Weight Gain

Choose Quality: Focus on nutrient-dense, calorie-rich foods
Eat Frequently: 5-6 smaller meals throughout the day
Include Protein: Essential for muscle growth
Strength Training: Build muscle, not just fat
Be Consistent: Stick to your calorie target daily

Frequently Asked Questions

Q: How accurate is this calorie calculator?

A: This calculator uses the Mifflin-St Jeor equation, considered one of the most accurate methods. However, individual metabolism varies. Use results as a starting point and adjust based on actual progress over 2-3 weeks.

Q: Should I count exercise calories separately?

A: No, your activity level already accounts for exercise. The TDEE includes your base metabolism plus activities. Don't double-count exercise calories unless you have an unusually high workout day.

Q: How fast is safe to lose weight?

A: Safe weight loss is 0.5-1 kg (1-2 lbs) per week. Faster loss can lead to muscle loss, nutritional deficiencies, and metabolic slowdown. Slower, sustainable progress is healthier and more maintainable long-term.

Q: What if I'm not losing weight at my calculated calories?

A: Give it 2-3 weeks. If no progress, reduce by 100-200 calories. Ensure accurate tracking - people often underestimate food intake. Consider if your activity level selection was accurate. Consult a dietitian if needed.

⚠️ Health Disclaimer

This calculator provides estimates for educational and planning purposes only. Individual calorie needs vary based on metabolism, medical conditions, medications, and other factors. This tool does not provide medical or nutritional advice. Always consult qualified healthcare professionals, registered dietitians, or nutritionists before starting any diet, especially if you have health conditions. Very low calorie diets should only be done under medical supervision.