Calories Calculator
Are you trying to lose weight, gain muscle, or simply maintain a healthy lifestyle? Knowing how many calories your body needs each day is the first step. Our Online Calorie Calculator makes it easy to estimate your daily calorie requirements based on your individual data.
Why Use a Calorie Calculator?
Everyone’s body is different. Age, gender, weight, height, and activity level all play a role in how many calories you burn daily. Whether your goal is fat loss, weight maintenance, or muscle gain, an accurate estimate of your Total Daily Energy Expenditure (TDEE) helps you create a plan that works.
How It Works: Behind the Calorie Calculation
Our calorie calculator uses a proven formula based on your personal details:
1. Basal Metabolic Rate (BMR)
This is the number of calories your body burns at rest — just to maintain basic functions like breathing and circulation.
For men, we use the Mifflin-St Jeor Equation:
BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) + 5For women:
BMR = 10 × weight (kg) + 6.25 × height (cm) – 5 × age (years) – 161
2. Activity Level Adjustment
Your BMR is then multiplied by an activity factor to estimate your Total Daily Energy Expenditure (TDEE):
| Activity Level | Description | Multiplier |
|---|---|---|
| Sedentary | Little to no exercise | 1.2 |
| Lightly active | Light exercise 1–3 days per week | 1.375 |
| Moderately active | Moderate exercise 3–5 days per week | 1.55 |
| Very active | Hard exercise 6–7 days per week | 1.725 |
| Extra active | Very intense exercise or physical job | 1.9 |
3. Calorie Goals Based on Intent
After calculating your TDEE, you can set a goal:
Maintain weight: Eat at your TDEE
Lose weight: Subtract 500–1000 calories/day for 1–2 lbs of weight loss per week
Gain weight: Add 250–500 calories/day for slow and healthy muscle gain
Why This Matters
By understanding your daily calorie needs, you can:
✅ Create a sustainable meal plan
✅ Avoid under- or overeating
✅ Improve energy levels and fitness results
✅ Reach your health goals faster and smarter
Ready to Get Started?
Use our free Online Calorie Calculator to take control of your health journey today! For drinks calories check ,you can use the drink calorie calculator.
