Have you ever asked yourself how many calories your body actually requires on a daily basis? To lose weight, gain muscle or simply maintain a healthy body, knowing the amount of calories you require daily is a good point to begin. And that is what our free Calorie Calculator does for you in a jiffy and free of charge.
Calorie Calculator
What Is a Calorie Calculator?
A calorie calculator is an application that allows estimating the number of calories you require daily depending on your personal data such as your age, gender, weight, height, and your activity level.
It applies a scientific formula (known as the Mifflin-St Jeor Equation) to work out your Basal Metabolic Rate (BMR) which is the amount of calories that your body burns up at rest. Then, it multiplies that by your activity level to get your Total Daily Energy Expenditure (TDEE).
This helps you:
- Know how much to eat
- Set weight loss or muscle gain goals
- Plan your meals smartly
How to Use Our Free Calorie Calculator
We’ve made this tool super simple and mobile-friendly. Here’s how you can use it:
- Enter your age: This helps adjust your BMR
- Select your gender: Male and female bodies burn calories differently
- Enter your weight in kg: Be as accurate as possible
- Enter your height in cm: Height affects your metabolism
- Choose your activity level: This tells us how active you are
- Click “Calculate Calories”: Done. You’ll instantly see your daily calorie needs
Want to reset everything? Just hit the “Clear” button
How the Formula Works
We use the Mifflin-St Jeor Equation, which is one of the most accurate ways to calculate BMR:
For Males: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) + 5
For Females: BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) – 161
We then multiply BMR by your selected activity level:
| Activity Level | Description | Multiplier |
| Sedentary | Little to no exercise | 1.2 |
| Lightly Active | Light exercise 1-3 days/week | 1.375 |
| Moderately Active | Moderate exercise 3-5 days/week | 1.55 |
| Very Active | Hard exercise 6-7 days/week | 1.725 |
| Super Active | Physical job + heavy training | 1.9 |
So, your final calorie needs = BMR × Activity Level.
Why Knowing Your Calorie Needs Matters
Tracking calories isn’t just for athletes or fitness buffs. It’s useful for everyone. Here’s why:
- Weight Loss: You need a calorie deficit (eat less than you burn)
- Weight Gain: You need a calorie surplus (eat more than you burn)
- Healthy Maintenance: Stay energized and support your metabolism
Tips for Using Your Results
- Trying to lose weight? Reduce 500 calories/day for ~0.5 kg/week weight loss
- Gaining muscle? Add 250–500 extra healthy calories
- Just want to stay fit? Eat close to your maintenance calories
However, do not eat less than 1200 kcal (women) or 1500 kcal (men) without the supervision of a professional.
Start Making Smart Choices Today
With this information about your daily calorie requirements, you are now able to plan your diet, exercises and health targets. Start now, enter your details above and hit “Calculate Calories.” If this calorie calculator was helpful, try our TDEE Calculator to fine-tune your daily energy needs.