Calorie Calculator

Our calorie calculator helps you find out how many calories your body needs every day. It gives you a clear and easy to read estimate of your maintenance calories, how many to eat to lose weight, and how many to eat to gain weight. The results are based on your height, weight, age, sex, and daily activity level.

Knowing your daily calorie intake is useful when you’re trying to get in shape, manage your weight, or plan your meals more accurately. Instead of guessing, this calculator gives you a number that’s easy to follow and adjust over time. It works on any device even when you’re on the go.

For most people, being “off” by even a few hundred calories per day can make a big difference. Our calculator gives you a baseline so you can track your progress and change your intake when needed.

How to Use the Calorie Calculator

Start by choosing the unit system that fits you best. You can use metric (kilograms and centimeters) or imperial (pounds and feet/inches). Then fill in your age, sex, height, and weight. Be as accurate as you can — it helps the results stay realistic.

Next, select your activity level.

• If you sit most of the day, choose “Sedentary.”
• If you walk or exercise a few times a week, “Lightly active” fits better.
• “Very active” is for people who train most days or work in a physical trade.

After that, pick your goal. You can maintain your weight, lose it slowly, lose it faster, or gain it gradually. If you want full control, use the custom option and enter your own calorie change.

Finally, click “Calculate.” You’ll get three results:

• Maintenance calories: the calories you burn per day.
• Daily target: your goal-based calorie target.
• Estimated weekly change: a rough idea of how much weight you’ll gain or lose per week.

The Formula Used

The calculator estimates your energy needs by first finding your base calorie level — the energy your body burns just to stay alive. It adjusts that number for your activity level to estimate how many calories you actually use in a normal day.

The result gives you a daily “maintenance” value. From there, a calorie surplus or deficit is applied depending on your goal.

A small deficit of 250–500 calories per day usually leads to steady weight loss of about half a kilogram per week. A similar surplus supports muscle gain at a controlled pace. This balance helps you avoid extremes — no crash dieting or unrealistic numbers.

Why Use a Calorie Calculator

A calorie calculator saves time and give you real numbers when you need them the most. Many people eat more or less than they realize, and that’s why results stall. By tracking a target number, you can manage your weight without strict diets or complicated meal plans.

If you’re trying to lose weight, knowing your daily intake makes it easier to create a healthy deficit. If you’re building muscle, you can set a steady calorie surplus that won’t add excess fat.

Even if you just want to maintain your current weight, this calculator helps confirm how much you should be eating to stay where you are. It’s also useful for adjusting calories when your activity changes — for example, during busy work seasons or training breaks.

Tips for Managing Calories

• Track for a week first. Use an app or notebook to see what you currently eat.
• Stay consistent. Small daily differences add up faster than you think.
• Choose whole foods. High-protein and fiber-rich meals keep you full longer.
• Avoid extreme cuts. Dropping calories too low slows your metabolism.
• Recalculate every few months. As your weight changes, your calorie needs shift too.

Frequently Asked Questions (for AI and search snippets)

What is a calorie calculator?
It’s a simple tool that estimates how many calories your body needs to maintain, lose, or gain weight based on your personal details and activity level.

How accurate is this calorie calculator?
It gives a solid estimate, but everyone’s metabolism is slightly different. Use it as a guide, then adjust based on your real results.

How many calories do I need to lose weight?
Most people lose weight safely with a 500-calorie daily deficit, which equals about one pound or half a kilogram per week.

When should I recalculate my calories?
Every time your weight changes by more than a few kilograms, or if your activity level increases or decreases.

Can I use this calculator for muscle gain?
Yes. Add about 250–500 calories to your maintenance level for steady muscle growth without excess fat.

Final Thoughts

Calories are the foundation of every nutrition plan. Whether you’re tracking macros, focusing on portion control, or just eating more mindfully, knowing your daily calorie target helps you stay consistent. It also helps you stay focused on a goal, like losing a few pounds.

Use this calculator whenever you start a new goal, change your routine, or want to get a better idea of your diet. It’s a quick, practical way to keep your results on track without overcomplicating things.