Calorie Calculator

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Calorie Calculator

Estimate your daily calorie needs for weight loss, maintenance, or muscle gain. Based on the accurate Mifflin-St Jeor formula, this tool helps you answer 'how many calories should I eat a day?' to achieve your fitness goals.

Inputs

Enter the required values to calculate.

Result

The calculated result will appear here.

Enter values and click calculate to see the result.

More Information

Understanding the Calorie Calculator

This calculator estimates your daily calorie needs based on your personal data and activity level. It provides targets for maintaining, losing, or gaining weight, which is the foundation of any nutritional plan.

BMR and TDEE: The Building Blocks

  • Basal Metabolic Rate (BMR): This is the number of calories your body needs to perform basic, life-sustaining functions at rest (like breathing, circulation, and cell production). Our calculator uses the Mifflin-St Jeor formula, which is widely considered one of the most accurate methods for BMR estimation.
  • Total Daily Energy Expenditure (TDEE): This is your BMR plus the calories you burn from all other activities, from walking to intense exercise. It's your "maintenance" calorie level. To learn more, visit our TDEE Calculator.

Setting Your Weight Goals

  • Weight Loss: To lose weight, you need to consume fewer calories than your TDEE. This is called a calorie deficit. A deficit of 500 calories per day typically results in about 1 lb (0.45 kg) of weight loss per week, which is a healthy and sustainable rate.
  • Weight Gain: To gain weight or muscle mass, you need to be in a calorie surplus. A common strategy for lean muscle gain is to add 250-500 calories per day above your maintenance level.

General Healthy Food Ideas

Fueling your body correctly is key to achieving any health and fitness goal. Here are some examples of nutrient-dense food choices for different dietary preferences. This is for educational purposes and you should always consult with a registered dietitian for personalized advice.

High-Quality Protein

Non-Vegetarian

Chicken Breast, Salmon, Tuna, Eggs, Lean Beef.

Vegetarian

Greek Yogurt, Cottage Cheese, Lentils, Paneer, Whey Protein.

Vegan

Tofu, Tempeh, Edamame, Chickpeas, Seitan, Lentils, Vegan Protein Powder.

Complex Carbohydrates

These provide sustained energy. Sources are generally the same for all diets: Brown Rice, Quinoa, Sweet Potatoes, Oats, Whole Wheat Bread, Millets.

Healthy Fats

Non-Vegetarian

Fatty Fish (Salmon, Mackerel), Egg Yolks, Avocado, Nuts & Seeds, Olive Oil.

Vegetarian

Avocado, Nuts & Seeds, Olive Oil, Ghee, Full-Fat Dairy.

Vegan

Avocado, Nuts & Seeds, Olive Oil, Flaxseed Oil, Chia Seeds.

Frequently Asked Questions