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Calorie Calculator
Enter age, gender, height, weight and activity level — instantly find your daily calories to maintain/lose/gain weight.
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Details
Result
—
Maintenance calories/day
Weight loss (0.5 kg/week)—
Weight gain (0.5 kg/week)—
BMR (resting calories)—
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How to use — Calorie Calculator
- Enter age, gender, height, and weight.
- Choose your daily activity level — from desk job to heavy exercise.
- Get daily calories instantly for maintenance, weight-loss, and weight-gain.
FAQ
How are calorie needs calculated?
BMR is calculated first (Mifflin-St Jeor formula), then multiplied by activity level to get TDEE (Total Daily Energy Expenditure) — this is your maintenance calories.
How many calories should I cut to lose weight?
For a healthy loss of 0.5 kg/week, eat ~500 calories below maintenance. Don't cut more than this — it can cause muscle loss and fatigue.
Is this number exact?
This is a scientific estimate — your actual body metabolism may differ slightly. Try it for 2 weeks, track your weight, then adjust calories based on your results.
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