Calorie Calculator
Use this tool to find out how many calories your body needs in a day. It can help you stay at your current weight, lose fat, or gain healthy weight. All you need to do is enter your age, height, weight, activity level, and your goal.
What This Calculator Does
Every day, your body uses energy. Some of that energy keeps you alive — your heart beating, lungs working, and organs running. This is called your Basal Metabolic Rate (BMR).
When you walk, work, or exercise, your body needs more energy. The total amount your body needs each day is called your Total Daily Energy Expenditure (TDEE).
This calculator figures out your BMR using the Mifflin-St Jeor formula, then adds in your daily activity level to give you a calorie estimate.
Activity Levels
| Activity Type | Description |
|---|---|
| Sedentary | Very little movement, desk job, no regular exercise |
| Light | Light activity or light exercise 1–3 days a week |
| Moderate | Exercise 3–5 days a week |
| Active | Daily workouts or physical work |
| Very Active | Hard training or physically demanding job every day |
Set Your Goal
Once you know your daily calorie needs, you can plan:
- To stay the same weight: Eat close to your daily target
- To lose fat: Eat 400–700 calories less than your target
- To gain weight: Eat 300–500 calories more than your target
Note: Losing 0.5 to 1 kg per week is a safe range. More than that may affect health or cause muscle loss.
Macronutrient Guide
Your daily calories come from three main sources: carbs, proteins, and fats.
| Nutrient | Ideal Range | Good Sources |
|---|---|---|
| Carbohydrates | 45%–65% | Whole grains, fruits, vegetables |
| Proteins | 10%–35% | Eggs, chicken, fish, beans, dairy |
| Fats | 20%–35% | Nuts, seeds, olive oil, avocado |
You don’t need to count every gram, but knowing where your calories come from helps build a better diet.
Example Daily Meal Plans
Here are simple examples based on common calorie goals.
1500 Calories
- Breakfast: Oats with banana and almond butter
- Lunch: Grilled chicken with quinoa and salad
- Snack: Apple with peanut butter
- Dinner: Baked fish, sweet potato, and steamed broccoli
2000 Calories
- Add eggs to breakfast, rice to lunch, and a second snack like yogurt with berries.
2500 Calories
- Larger portions, more snacks, and higher-fat items like cheese or trail mix.
Calories Burned (1 Hour Activities)
| Activity | Calories (Average Person) |
|---|---|
| Walking (normal pace) | 250 |
| Jogging | 450 |
| Swimming | 500 |
| Biking | 400 |
| Playing sports | 300–600 |
How many you burn depends on your weight, pace, and how hard you push.
Notes and Safety
- Don’t drop below 1200 calories (women) or 1500 calories (men) unless told by a doctor
- Extreme dieting can slow your metabolism or cause muscle loss
- Drink water, sleep well, and try to include movement in your day
- If you have medical issues, check with a healthcare professional
Should You Count Calories?
It’s a useful tool, especially at the start. You’ll understand your food better and spot habits that hold you back. Some people track long-term, others use it to learn and then eat by feel.
Want to Break a Plateau?
Try calorie cycling — some days a little higher, others a little lower. This keeps your body guessing and may help when fat loss stalls. Example:
- Mon, Wed, Fri: 1800 calories
- Tue, Thu, Sat, Sun: 2200 calories
Still totals the same over the week, but gives you some flexibility.
Try the Calorie Calculator Now
Just fill in your age, height, weight, and choose your activity level and goal. You’ll get a daily target that’s right for your body and lifestyle.