Daily Calorie Calculator
Calculate your daily calorie requirements for weight maintenance, loss, or gain
Your Daily Calorie Requirements
Maintain Weight
0
calories/day
Lose Weight
0
calories/day (-500 cal)
Gain Weight
0
calories/day (+500 cal)
How to Use the Calorie Calculator
- Select your gender and fill in your age, height, and weight
- Choose your daily activity level from the dropdown menu
- Click “Calculate Calories” to find out how many calories you need
- Use the results to plan your meals or fitness goals
What are Calories and Why Do They Matter?
Calories are units of energy your body needs for vital functions and daily activities. Understanding your calorie needs helps you manage weight and improve overall health. This calculator provides you with a calorie target for maintaining, losing, or gaining weight based on scientifically proven formulas.
Activity Level Multipliers
- Sedentary (1.2): Desk job, no regular exercise
- Lightly active (1.375): Light exercise 1-3 days per week
- Moderately active (1.55): Moderate exercise 3-5 days per week
- Very active (1.725): Hard exercise 6-7 days per week
- Extra active (1.9): Very hard exercise, physical job, or training twice a day
Suggested Daily Calorie Ranges
Goal | Calories/day | Expected Weight Change |
---|---|---|
Maintain Weight | TDEE (Total Daily Energy Expenditure) | No change |
Mild Weight Loss | TDEE − 250 | 0.5 lbs/week |
Weight Loss | TDEE − 500 | 1 lb/week |
Aggressive Loss | TDEE − 1000 | 2 lbs/week |
Weight Gain | TDEE + 250–500 | 0.5-1 lb/week |