Calorie Calculator – Daily Caloric Needs by Age, Weight & Activity
Find out exactly how many calories you need each day based on your body stats and activity level — for weight loss, maintenance, or muscle gain.
Results
What is this tool?
A free Calorie Calculator estimates your Total Daily Energy Expenditure (TDEE) — the number of calories your body needs each day to maintain, lose, or gain weight. It uses the Mifflin-St Jeor or Harris-Benedict formula combined with your activity multiplier. Dietitians, personal trainers, and individuals tracking nutrition use it as a starting point for meal planning and calorie budgeting.
How to use this tool?
1. Enter your age, biological sex, height, and current weight
2. Select your activity level from sedentary to very active
3. Choose your goal: maintain, lose, or gain weight
4. Click "Calculate" to see your daily calorie target
5. Review the macronutrient breakdown (protein, fat, carbs) if shown
6. Use the result to plan meals, track intake, or set fitness goals