Calorie Calculator
Estimate your daily calorie needs for maintenance, loss, or gain.
BMR (resting)
1,783
calories/day at rest
Daily needs (TDEE)
2,763
calories/day to maintain weight
Calorie targets for your goal
- Lose ~1 lb/week2,263 cal
- Lose ~0.5 lb/week2,513 cal
- Maintain weight2,763 cal
- Gain ~0.5 lb/week3,013 cal
- Gain ~1 lb/week3,263 cal
Based on the Mifflin-St Jeor equation (the most widely used BMR formula) multiplied by an activity factor. This is an estimate, metabolism, body composition, and health conditions vary. Consult a professional before starting a diet plan.
About this tool
A calorie calculator helps you figure out how much energy your body needs each day. It starts with your Basal Metabolic Rate (BMR), the calories you'd burn at complete rest, estimated from your age, gender, height, and weight using the Mifflin-St Jeor equation. Multiplying BMR by an activity factor gives your Total Daily Energy Expenditure (TDEE), the number of calories that maintain your current weight.
Once you know your TDEE, setting a goal is simple arithmetic: eat fewer calories than your TDEE to lose weight, more to gain. A deficit of about 500 calories per day typically leads to roughly a pound of fat loss per week. This calculator shows targets for slow and steady weight loss as well as muscle-friendly weight gain, so you can pick the pace that fits your plan.
How to use the calorie calculator
- 1Enter your age and select your gender.
- 2Enter your height (feet/inches or centimeters) and weight (pounds or kilograms).
- 3Choose your activity level, from sedentary to extra active.
- 4Read your BMR and daily calorie needs (TDEE), plus targets for losing, maintaining, or gaining weight.
Good to know
Keep in mind that every formula is an estimate, and this one is no exception. People with more muscle mass burn more at rest than the equation predicts, and factors like sleep, stress, and medical conditions also matter. Treat the number as a starting point, track your progress for a few weeks, and adjust your intake based on how your body actually responds.
Frequently asked questions
Related tools
More free tools you might find useful.
BMI Calculator
Check your body mass index with US or metric units
CalculatorsPercentage Calculator
Solve any percentage problem in seconds. X% of Y, ratios, and percent change.
CalculatorsTip Calculator
Split the bill and tip fairly, per-person totals in one tap.
CalculatorsMortgage Calculator
Estimate your monthly mortgage payment with taxes, insurance, and HOA.
CalculatorsPart of Calculators on JoliTools, free tools, no sign-up.