Calorie Calculator

Enter your age, gender, height, weight, and activity level. The calculator uses formulas (like Harris-Benedict or Mifflin-St Jeor) to determine your Basal Metabolic Rate (BMR) and multiplies it by your activity factor to show total daily calorie needs.

To lose weight, create a calorie deficit of 500-1000 calories per day, which typically results in 1-2 pounds of weight loss per week. Enter your weight loss goal, and the calculator shows your target daily calorie intake for safe, sustainable weight loss.

Select sedentary (little/no exercise), lightly active (light exercise 1-3 days/week), moderately active (moderate exercise 3-5 days/week), very active (hard exercise 6-7 days/week), or extra active (very hard exercise/physical job). Choose the level that best matches your lifestyle.

Yes, enter your weight gain goal, and the calculator adds calories to your maintenance needs. A surplus of 250-500 calories per day typically results in gradual, healthy weight gain of 0.5-1 pound per week.

Calorie calculators provide estimates based on formulas and averages. Individual metabolism varies, so use the calculated number as a starting point and adjust based on your results. Track your weight and adjust calories if you're not seeing expected changes.