Calorie Calculator

Take Control of Your Body Transformation

Weight management isn't magic; it's math. Whether you want to shed body fat, build lean muscle, or simply maintain your current physique, the key lies in your energy balance. This Calorie Calculator eliminates the guesswork by providing a precise, science-based estimate of your daily nutritional needs.

Using the gold-standard Mifflin-St Jeor equation—widely considered the most accurate formula for estimating Basal Metabolic Rate (BMR)—this tool analyzes your unique biometrics and activity level. It then calculates your Total Daily Energy Expenditure (TDEE) and adjusts it based on your specific goals. Stop following generic diet advice; get a number tailored to your body.

How to Use This Tool

1. Input Biometrics: Enter your current age, gender, weight, and height.
2. Select Activity: Be honest about your movement levels (from sedentary office work to heavy daily exercise).
3. Choose a Goal: Decide if you want to lose fat, gain weight, or maintain.
4. Calculate: Click to reveal your daily calorie target immediately.

Frequently Asked Questions

How do I figure out my calorie intake to lose weight?

To lose weight, you must be in a "calorie deficit," meaning you burn more energy than you consume. A standard approach is to subtract 500 calories from your TDEE (maintenance level) to lose roughly 1 pound per week. Our tool automates this calculation for you based on your selected intensity.

How do you calculate a calorie deficit?

A deficit is calculated using the formula: TDEE - Daily Intake = Deficit. First, use this calculator to find your maintenance calories (TDEE). Then, consume less than that number. For example, if your TDEE is 2,500, eating 2,000 calories creates a 500-calorie daily deficit.

What is the most trusted calorie calculator?

Experts generally regard the Mifflin-St Jeor equation as the most reliable method for estimating calorie needs in clinical and non-clinical settings. We use this specific formula to ensure your results are as accurate as possible without expensive lab testing.

How many calories should I eat a day by age to lose weight?

Age is just one factor. A 50-year-old athlete needs more fuel than a 20-year-old who is sedentary. This calculator considers the full picture—age, gender, height, weight, and activity—to provide a recommendation that is far more accurate than generic "age-based" charts.

Can I trust a calorie calculator?

Calculators provide a highly accurate starting point. However, individual metabolism varies due to genetics and muscle mass. We recommend eating at the calculated amount for two weeks, monitoring your weight, and adjusting up or down by 100-200 calories if necessary.