Free Online Calorie Calculator – Find Your Daily Calorie Needs
This free calorie calculator estimates your Total Daily Energy Expenditure (TDEE) based on your age, weight, height, gender, and activity level. It helps you understand how many calories you should eat daily to maintain, lose, or gain weight.
How the Calculator Works
The calorie calculator uses the Mifflin-St Jeor and Harris-Benedict formulas to estimate your Basal Metabolic Rate (BMR), then multiplies it by your activity factor to get your TDEE – the number of calories you burn per day.
Calorie Calculation Formula
- Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
- Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
- TDEE: BMR × Activity Level
Example: How to Calculate Your Calories
Suppose a 30-year-old woman weighs 65 kg, is 165 cm tall, and exercises moderately 3-4 times a week.
- BMR = (10 × 65) + (6.25 × 165) − (5 × 30) − 161 = 1373 kcal
- Activity level = 1.55
- TDEE = 1373 × 1.55 = 2127 kcal/day
Average Daily Calorie Needs by Goal
| Goal | Men (avg.) | Women (avg.) |
|---|---|---|
| Weight Loss | 1800–2200 kcal | 1400–1800 kcal |
| Maintenance | 2400–2800 kcal | 1800–2200 kcal |
| Muscle Gain | 2800–3200 kcal | 2200–2600 kcal |
Typical Macro Breakdown
Frequently Asked Questions
How accurate is this calorie calculator?
It provides a close estimation based on standard formulas, but individual factors like metabolism and muscle mass can cause small variations.
Should I eat below my BMR?
No, never consistently eat below your BMR. It can slow metabolism and cause nutrient deficiencies.
How can I adjust my macros for fat loss?
Focus on a small calorie deficit (10–20%) and increase protein intake to preserve lean muscle mass.
Understanding Calories, Macros, and Energy Balance
Calories are units of energy that fuel your body’s daily activities. Consuming fewer calories than your TDEE results in weight loss, while consuming more leads to weight gain. The key is consistency and balanced nutrition.
Macro Nutrient Ratios
- Protein: 1.6–2.2g per kg body weight (supports muscle repair)
- Carbohydrates: 45–55% of total calories (main energy source)
- Fats: 20–30% of total calories (hormone and brain function)