About This Calorie Calculator

This calculator estimates how many calories you need each day based on your age, gender, height, weight, and activity level. It uses clinically validated equations such as Mifflin-St Jeor, Revised Harris-Benedict, and Katch-McArdle to calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).

What you get with this tool:

• Daily calorie target adjusted for your goal — lose, maintain, or gain weight
• BMR — calories your body burns at complete rest
• TDEE — calories you burn on a typical day including activity
• BMI with category and a visual meter showing where you fall
• Healthy weight range for your height
• Ideal weight calculated using four medical formulas (Devine, Robinson, Miller, Hamwi)
• Body fat percentage and lean body mass if you enter your body fat
• Macronutrient breakdown — protein, carbs, and fat in grams and percentages
• Calorie targets for all six goals side by side (extreme loss, loss, mild loss, maintain, mild gain, gain)
• 12-week weight projection showing expected weekly progress
• Timeline to your target weight with an estimated date
• Meal-by-meal calorie split across 3–6 meals per day
• Daily water intake and protein target recommendations
• Pregnancy and breastfeeding adjustments for women

And more.

How to use it:

1. Choose Imperial (lbs/ft) or Metric (kg/cm)
2. Enter your gender, age, height, and weight
3. Select your activity level — be honest, since most people overestimate this
4. Pick your goal
5. Optionally open Advanced Options to change the BMR formula, macro split, meals per day, or add pregnancy adjustments
6. Optionally enter a target weight to see a timeline
7. Click Calculate My Calories

Important:

All results are estimates based on population averages. Real calorie needs vary with genetics, medical conditions, medications, and metabolic adaptation over time. Do not drop below 1,200 calories per day without medical supervision. This tool is not a substitute for advice from a physician or registered dietitian, especially if you are pregnant, breastfeeding, under 18, or managing a health condition such as diabetes, thyroid disorders, or an eating disorder.