Calorie Calculator
Calculate daily calorie needs for maintenance, weight loss, or gain
How to Use This Calculator
- Select your Gender from the dropdown menu.
- Enter your Age in years.
- Provide your total Weight (kg) and Height (cm).
- Select your weekly Activity Level that matches your lifestyle.
- Click “Calculate Calories” to review your maintenance, fat loss, and muscle building calorie targets.
The Formula Used
Daily calorie consumption estimates are based on the Mifflin-St Jeor BMR equation multiplied by the physical activity multiplier:
Total Calories = BMR × Activity Multiplier (1.2 to 1.9)
Frequently Asked Questions (FAQ)
How many calories should I eat to lose weight?
Eating approximately 500 calories below your daily maintenance level creates a steady calorie deficit for losing about 0.5 kg per week.
What calorie surplus is needed to build muscle?
A modest daily surplus of 250 to 500 calories above maintenance supports muscle synthesis while minimizing unwanted fat gain.
Which activity level should I select?
Select the option that reflects your typical weekly physical exertion. When unsure, starting with a lower activity rating avoids overestimating calorie needs.
Why do calorie requirements change as weight drops?
A lighter body requires less energy to sustain basic metabolic functions and movement, requiring periodic adjustment of calorie goals.
Are calorie calculator estimates 100% exact?
Online calorie calculators provide scientific estimates; tracking body weight changes over 2-3 weeks helps fine-tune your true individual requirements.