Use this Calorie Calculator to find out how many calories you need daily based on your age, gender, weight, height, and activity level. The tool provides personalized recommendations to help maintain, lose, or gain weight efficiently and safely.
Ideal for individuals, fitness enthusiasts, dietitians, and health professionals, this calculator supports effective meal planning and energy management. Get instant results and actionable insights for achieving your nutrition and fitness goals — all free, with no registration or downloads required.
Using scientifically validated formulas: Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle
Based on your information, here are your personalized calorie recommendations
Calories needed to maintain your current weight
0.25 kg/week (0.55 lbs/week)
0.5 kg/week (1.1 lbs/week)
1 kg/week (2.2 lbs/week)
Your personalized calorie calculation represents the intersection of biological factors, lifestyle choices, and metabolic science. This comprehensive analysis provides actionable data for achieving your specific health objectives, whether that involves weight maintenance, reduction, or controlled gain.
Basal Metabolic Rate constitutes approximately 60-75% of your total daily energy expenditure. This represents the calories required for essential bodily functions: cellular repair, organ function, brain activity, and temperature regulation. Even at complete rest, your body continuously consumes energy to sustain these vital processes.
TDEE encompasses four primary components: Basal Metabolic Rate (60-75%), Thermic Effect of Food (10% - energy used for digestion), Non-Exercise Activity Thermogenesis (15-20% - daily movement), and Exercise Activity Thermogenesis (variable - structured workouts). Our calculator accurately synthesizes these elements to generate your maintenance calorie target.
As you adjust calorie intake, metabolic adaptation occurs - your body becomes more efficient with energy usage. This explains why weight loss may plateau despite consistent calorie restriction. Strategic calorie cycling and periodic dietary breaks can counteract this adaptive response for sustained progress.
Calorie cycling involves alternating between higher and lower calorie days to prevent metabolic adaptation while maintaining psychological satisfaction. This approach supports continued weight management by varying energy intake throughout the week.
| Day | Mild Weight Loss | Weight Loss | Psychological Benefit |
|---|---|---|---|
| Sunday | 2,425 Calories | 2,425 Calories | Higher calories for social flexibility |
| Monday | 2,075 Calories | 1,725 Calories | Structured start to the week |
| Tuesday | 2,075 Calories | 1,725 Calories | Consistent deficit days |
| Wednesday | 2,075 Calories | 1,725 Calories | Mid-week metabolic boost |
| Thursday | 2,075 Calories | 1,725 Calories | Preparation for weekend |
| Friday | 2,075 Calories | 1,725 Calories | Flexible evening approach |
| Saturday | 2,425 Calories | 2,425 Calories | Strategic higher calorie day |
Physical activity significantly influences calorie requirements beyond basal metabolism. The thermic effect of exercise varies based on intensity, duration, and individual metabolic efficiency. Structured exercise contributes directly to calorie expenditure while enhancing metabolic rate for hours post-activity.
| Activity Level | Calorie Multiplier | Estimated Weight Change Weekly |
|---|---|---|
| Sedentary (office job, minimal exercise) | 1.2 | Maintenance at calculated intake |
| Light Activity (1-3 workouts/week) | 1.375 | 0.1-0.2 kg loss with 500-calorie deficit |
| Moderate Activity (4-5 workouts/week) | 1.55 | 0.3-0.4 kg loss with 500-calorie deficit |
| Very Active (intense daily exercise) | 1.9 | 0.6-0.8 kg loss with 500-calorie deficit |
1 kilocalorie (kcal) = 4.184 kilojoules (kJ). Food labels may use either unit depending on region.
Modern calorie estimation relies on metabolic equations validated through clinical research. Each formula possesses distinct strengths and appropriate applications based on individual characteristics and measurement precision.
Developed in 1990, this equation demonstrates superior accuracy compared to earlier formulas. Research indicates it predicts resting metabolic rate within ±10% of measured values for 82% of individuals. The equation accounts for age-related metabolic decline through linear coefficients.
Male Calculation: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
Female Calculation: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
Originally published in 1919 and revised in 1984, this formula established foundational metabolic research. While slightly less accurate than Mifflin-St Jeor, it remains valuable for comparative analysis and demonstrates the evolution of metabolic science.
Male Calculation: BMR = (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age) + 88.362
Female Calculation: BMR = (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age) + 447.593
This unique formula incorporates body fat percentage rather than gender, making it exceptionally accurate for individuals with known body composition data. It's particularly valuable for athletes, bodybuilders, and those with atypical muscle mass relative to height.
Universal Calculation: BMR = 370 + (21.6 × lean body mass in kg)
Where lean body mass = total weight × (1 - body fat percentage as decimal)
Selecting the appropriate activity multiplier requires honest assessment of both structured exercise and non-exercise physical activity. Many individuals overestimate activity levels by 20-40%, leading to maintenance rather than weight loss. Consider these guidelines:
One kilogram of body fat contains approximately 7,700 kilocalories. Therefore, a daily deficit of 500 calories creates a weekly deficit of 3,500 calories, resulting in approximately 0.45 kg (1 lb) of fat loss per week. However, initial rapid weight loss often includes significant water weight reduction.
Our calculator uses three scientifically validated formulas: Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle. It provides the most accurate estimates available online, with studies showing Mifflin-St Jeor is 90% accurate for most people when compared to clinical metabolic testing.
BMR (Basal Metabolic Rate) represents calories burned at complete rest for basic bodily functions. TDEE (Total Daily Energy Expenditure) includes BMR plus calories burned through daily activities and exercise. Your TDEE determines maintenance calories for weight stability.
If weight loss plateaus after 2-3 weeks, reduce calories by 10% or increase activity level. Metabolic adaptation occurs when the body adjusts to reduced intake. Consider calorie cycling or reassess your activity multipliers for more accurate calculations.
Fitness trackers estimate calories based on movement sensors, while our calculator uses validated metabolic equations. Trackers often overestimate exercise calories by 20-30%. For accuracy, use our calculation as baseline and adjust based on actual results.
For muscle gain with minimal fat, consume 250-500 calories above maintenance with adequate protein (1.6-2.2g/kg body weight). For fat loss, maintain a 500-calorie deficit while strength training to preserve muscle mass during weight reduction.
Yes, metabolic rate can increase by 5-10% during the luteal phase (after ovulation). Women may naturally burn 100-300 more calories daily during this period. Tracking monthly patterns helps adjust intake for consistent progress.
Poor sleep (under 7 hours) increases hunger hormones (ghrelin) and decreases fullness hormones (leptin), potentially increasing calorie intake by 300+ calories daily. Quality sleep maintains metabolic efficiency and appetite regulation.
The Katch-McArdle formula provides superior accuracy for athletes because it accounts for lean body mass. With accurate body fat measurement, this formula predicts calorie needs within 3-5% of actual metabolic testing for trained individuals.
Beyond total calories, macronutrient distribution significantly impacts body composition. Aim for 40% carbohydrates, 30% protein, and 30% fats for balanced nutrition. Protein specifically enhances satiety and supports muscle preservation during weight loss.
Train your body to efficiently switch between carbohydrate and fat metabolism through intermittent fasting or carbohydrate cycling. This enhances energy utilization efficiency and supports sustainable weight management independent of constant calorie counting.
Incorporate progressive resistance training 2-4 times weekly. Muscle tissue is metabolically active, burning approximately 6 calories per pound daily at rest compared to fat's 2 calories. This creates a favorable metabolic environment for long-term weight control.
Consume 30-35ml of water per kilogram of body weight daily. Adequate hydration increases metabolic rate by 24-30% for approximately one hour post-consumption. Cold water provides additional thermic effect as your body expends energy to warm it.
Prioritize 7-9 hours of quality sleep nightly. Sleep deprivation increases cortisol production and insulin resistance while decreasing leptin (satiety hormone). Each hour of sleep below 7 hours correlates with reduced fat loss by approximately 55%.
Implement behavioral strategies: use smaller plates (reduces intake by 22%), eat slowly (20-minute meals increase satiety signals), and practice mindful eating. These modifications create sustainable habits without requiring constant calorie monitoring.
If you find this calculator valuable, consider supporting our ongoing development of free, evidence-based health tools. Your contribution helps maintain server costs and fund continuous improvement of our educational resources.
Support Our Work