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.

Yes. Paid plans can export the current calorie calculation as a PDF report with your profile inputs, BMR, TDEE, daily target, and weekly calorie schedule so you can save or share the plan outside the tool.

Calorie Calculator Pro uses standard BMR equations (Mifflin-St Jeor by default and Katch-McArdle when you enable body fat %) and a structured activity model to estimate daily needs, so results are reasonable but not a medical measurement. It treats the numbers as starting points and shows how changes in lifestyle or exercise shift your TDEE, but real-world tracking is still needed to fine-tune your intake.

You enter your age, sex, height, weight, and optionally body fat percentage, then describe your typical workday activity and weekly exercise using the two-step activity cards before choosing a goal like cut, maintain, or bulk. After you hit calculate, the tool computes your BMR, TDEE, and a daily target in kilocalories along with a visual schedule showing how intake might evolve over time.

Set your goal to bulk so the calculator adds a moderate surplus (about 250 kcal) on top of your TDEE instead of creating a deficit. The results card highlights this surplus and the AI coach feature can then give context-specific tips based on your inputs, but it does not prescribe workout plans or supplements.

Choose the cut goal and, if you know them, enter a target weight and timeframe so the calculator can back into a daily deficit that roughly matches your plan while clamping extreme values. The output includes your adjusted daily calories, an estimate of how your TDEE may step down as weight changes, and a reminder in the UI to favor gradual weekly loss rather than aggressive crash dieting.

This tool needs your age, sex, height, current weight, perceived base lifestyle (how active your job or daily routine is), and how many days per week you do structured exercise; you can optionally add body fat percentage for a lean-mass-based calculation. For cutting goals, it also accepts a target weight and number of weeks so it can project a step-down schedule instead of giving a flat one-size-fits-all number.

BMR is your estimated resting burn from body size and composition alone, while TDEE multiplies that BMR by an activity factor built from your base lifestyle and exercise frequency to approximate your real daily energy use. Calorie Calculator Pro shows both values so you can see how much of your target comes from simply being alive versus movement, and then layers your chosen deficit or surplus on top of the TDEE number.

It makes sense to re-run the calculator whenever your weight, activity pattern, or goal meaningfully changes—for example after several kilograms of loss, a new job, or a different training schedule. Because this tool saves your last state locally, you can quickly tweak a few fields and regenerate updated BMR, TDEE, and target calories without rebuilding your entire profile, and paid plans can export the latest calorie plan as a PDF report.