A calorie calculator estimates how many calories
your body needs daily based on
age, gender, height, weight and activity level.
Why Calories Matter
Calories provide energy for daily activities.
Weight loss requires a calorie deficit.
Muscle gain often requires a calorie surplus.
Balanced calorie intake supports overall health.
How to Use Your Daily Calorie Estimate
Use your maintenance calories as a starting point. Eat around 500 fewer calories per day for gradual weight loss or around 200–300 extra calories to support muscle gain while training.
Frequently Asked Questions
Is this calorie calculator accurate?
This calculator provides an estimate based on the Mifflin-St Jeor equation and your selected activity level.
How often should I recalculate?
Recalculate whenever your weight, activity level, or fitness goals change.