Calorie Calculator
Use this free Calorie Calculator to estimate how many calories your body needs each day. Based on your age, gender, height, weight, and activity level, it calculates your daily calorie intake for weight loss, maintenance, or muscle gain to help you plan a healthier diet.
Calories / day
Add a Meal Plan
Select at least one from each category.
Calorie Calculator – Daily Calorie Needs & TDEE
Use this calorie calculator to estimate your daily calorie needs based on age, weight, height, and activity level. Calculate your Total Daily Energy Expenditure (TDEE) and adjust your intake for weight loss, maintenance, or muscle gain.
- ✔ Accurate BMR & TDEE calculation
- ✔ Supports weight loss and muscle gain goals
- ✔ Includes macronutrient breakdown
- ✔ Fast, mobile-friendly, and precise
- ✔ 100% free and privacy-friendly
Daily Calorie Needs Chart
Calorie Formula Explained
The calculator uses the Mifflin-St Jeor Equation to estimate your Basal Metabolic Rate (BMR).
BMR = 10W + 6.25H - 5A + SYour TDEE is calculated by multiplying BMR by your activity level.
Why Use a Calorie Calculator?
Weight Management
Control calorie intake to lose, gain, or maintain weight.
Fitness Planning
Align your nutrition with workout goals.
Macro Tracking
Balance protein, carbs, and fats efficiently.
Health Awareness
Understand your body’s energy requirements.
Key Features
- Precision Engine – Calculations based on real-time BMR and TDEE metrics
- Targeted Timelines – Projected completion dates based on custom weight goals
- Smart Meal Scaling – Gram-specific portioning for protein, carbs, and fats
- Dynamic Macro Profiles – Switch between Balanced, Keto, or High Protein instantly
- Interactive Meal Grid – 7-day visual plan with one-tap meal refreshing
- Auto-Grocery Sync – Consolidated shopping lists compiled from your weekly plan