Calorie Calculator
Calculate your daily calorie needs with our free online calorie calculator. Determine BMR, TDEE, and calorie requirements for weight loss, maintenance, or muscle gain. Perfect for fitness and nutrition planning.
About the Calorie Calculator Tool
Our Calorie Calculator is a comprehensive nutrition and fitness tool designed to help you determine your daily calorie needs based on your personal characteristics and lifestyle. Whether you're looking to maintain your current weight, lose fat, or gain muscle, this calculator provides accurate estimates of your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) to guide your nutrition planning.
Key Features:
- Calculate BMR using Mifflin-St Jeor equation
- Determine TDEE based on activity level
- Weight loss, maintenance, and gain goals
- Macronutrient breakdown recommendations
- Gender and age-specific calculations
- Multiple activity level options
- Mobile-responsive design
- No registration or downloads required
- Completely free to use
- Educational nutrition insights
How to Use: Enter your age, gender, weight, and height. Select your activity level based on your typical weekly exercise routine. Choose your goal (maintain, lose, or gain weight). Click "Calculate Calories" to see your daily calorie needs, BMR, TDEE, and recommended macronutrient breakdown for your specific goals.
Understanding Calories: Calories are units of energy that your body needs to function. Your Basal Metabolic Rate (BMR) is the number of calories your body burns at rest to maintain basic functions. Your Total Daily Energy Expenditure (TDEE) includes BMR plus calories burned through physical activity. To maintain weight, consume calories equal to your TDEE. To lose weight, create a calorie deficit. To gain weight, create a calorie surplus.
Nutrition and Fitness Applications: This tool is essential for anyone following a structured diet plan, athletes optimizing performance, individuals on weight management journeys, and fitness enthusiasts tracking their nutrition. Understanding your calorie needs helps you make informed decisions about meal planning, portion control, and achieving your health and fitness goals effectively.
Macronutrient Guidance: The calculator provides recommended breakdowns of protein, carbohydrates, and fats based on your goals. Protein supports muscle maintenance and growth, carbohydrates provide energy for daily activities and exercise, and healthy fats support hormone production and nutrient absorption. These recommendations help you create balanced, goal-oriented meal plans.