Calorie Calculator
The Calorie Calculator can be used to estimate the number of calories a person needs to consume each day. This calculator can also provide some simple guidelines for gaining or losing weight.
Exercise: 15-30 minutes of elevated heart rate activity.
Intense exercise: 45-120 minutes of elevated heart rate activity.
Very intense exercise: 2+ hours of elevated heart rate activity.
Food Energy Converter
The following converter can be used to convert between Calories and other common food energy units.
Calorie Calculator – Find Your Perfect Daily Intake
Your Body’s Fuel Needs, Calculated Precisely
Our free calorie calculator helps you determine exactly how many calories you need daily to lose weight, maintain your current size, or gain muscle. Backed by science and multiple formulas (Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle), this tool adapts to your body metrics and activity level for personalized results.
✅ Trusted by fitness enthusiasts
✅ No registration required
✅ Works for all ages (15-80 years)
How to Use This Calorie Intake Calculator
Select units (US, Metric, or Other)
Enter your stats: Age, gender, height, and weight
Choose activity level (sedentary to athlete)
Click “Calculate” for instant results
(Pro Tip: For extreme accuracy, measure your body fat % in the “Settings” section.)
Understanding Your Results
1. Maintenance Calories (TDEE)
Your Total Daily Energy Expenditure (TDEE) is the calories needed to maintain your current weight. This factors in:
BMR (Basal Metabolic Rate): Calories burned at rest (60-70% of TDEE)
Activity Level: Exercise, walking, and daily movement (20-30%)
Thermic Effect of Food: Energy used to digest meals (~10%)
2. Weight Loss Calories
Mild deficit (15-20% below TDEE): Safe, sustainable fat loss (~1 lb/week)
Aggressive deficit (25-30% below TDEE): Faster results (consult a doctor)
3. Weight Gain Calories
Surplus (10-20% above TDEE): Lean muscle growth (pair with strength training)
Why Our Calculator Beats Others
| Feature | Our Tool | Generic Calculators |
|---|---|---|
| BMR Formulas | 3 options (Mifflin, Harris, Katch) | Usually 1 formula |
| Activity Levels | 6 precise options | Often just 3-4 |
| Body Fat Input | Adjusts for lean mass | Rarely included |
| Unit Flexibility | US, Metric, Other | Limited choices |
5 Science-Backed Weight Management Tips
Track consistently: Use apps like MyFitnessPal for 2+ weeks to validate your TDEE.
Protein priority: Aim for 0.7–1g per pound of body weight to preserve muscle.
Reassess monthly: Adjust calories if weight plateaus.
Sleep matters: Poor rest disrupts hunger hormones (ghrelin/leptin).
Hydration hack: Drink 16 oz of water before meals to reduce overeating.
FAQ Schema (Boosts Rich Snippets!)
Q: How accurate is this calorie calculator?
A: Within ±5-10% for most people. For exact numbers, track your intake and weight changes for 3 weeks.
Q: Which activity level should I pick?
A:
Sedentary: Desk job, little exercise
Moderate: 4-5 workouts/week
Athlete: 2+ hours of intense training daily
Q: Can I use this for keto or intermittent fasting?
A: Yes! The results show your baseline needs—adjust macros or timing as needed.