Free Calorie Calculator-Find Your Daily Calorie Needs

Whether your goal is to lose, maintain, or gain weight, understanding your daily calorie needs is the key to success. Our calorie calculator provides a personalized estimate of how many calories you need to consume each day. It uses the accurate Mifflin-St Jeor formula to determine your metabolism and provides actionable calorie targets for your specific weight goals.

How to Use the Calorie Calculator

Get your personalized calorie plan in three easy steps:

1. Enter Your Details: Provide your age, gender, height, and weight using either Metric or US/Imperial units.
2. Select Your Activity Level: Be honest about your weekly activity. This is crucial for an accurate calculation.
3. Click "Calculate Daily Calories": Instantly see your maintenance calories and a full table of calorie targets for different weight management goals.

Understanding Your Results

• Maintenance Calories: This is the number of calories your body needs each day to stay at its current weight, based on your metabolism and activity level. It is also known as your Total Daily Energy Expenditure (TDEE).
• Goal-Oriented Calorie Targets: The table provides a clear plan for you to follow.
  • To lose weight, you need a calorie deficit (consuming fewer calories than you burn).
  • To gain weight, you need a calorie surplus (consuming more calories than you burn).

General Daily Calorie Guidelines

While our calculator provides a personalized estimate, general guidelines from health authorities like the USDA also exist. For example, moderately active adult females typically require 1,800-2,200 calories per day, while adult males often need 2,200-3,000. However, these are broad ranges. Using this calculator will give you a much more specific starting point for your personal needs.

Disclaimer: This calculator provides a dietary estimate for informational purposes. A daily deficit of 500 calories is generally considered a safe and sustainable rate for weight loss. For extreme goals or if you have any health conditions, please consult a registered dietitian or healthcare provider for personalized advice.