AnyCalc

Health & Fitness

Calorie Calculator

Estimate daily calorie needs based on activity level

Reviewed: AnyCalc Editorial|2026-07-19|Editorial policy|About

What this calculator does

A calorie calculator estimates your Total Daily Energy Expenditure (TDEE) — the number of calories your body burns each day — so you can plan your diet for weight loss, maintenance, or muscle gain. It starts by computing your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation. For men: BMR = 10 x weight (kg) + 6.25 x height (cm) - 5 x age + 5. For women: BMR = 10 x weight (kg) + 6.25 x height (cm) - 5 x age - 161. Your BMR is then multiplied by an activity factor (1.2 for sedentary up to 1.9 for extremely active) to get your TDEE. To lose roughly one pound per week, you would eat about 500 calories below your TDEE; to gain weight, you eat above it. This calculator is invaluable for anyone starting a new diet plan, preparing for a fitness competition, or simply trying to understand how much fuel their body needs. It accounts for sex, age, height, weight, and daily activity level to give a personalized estimate. Remember that calorie needs change as your weight, age, and activity level change, so recalculate periodically for accurate targets.

How to use

  1. 01
    Enter your profile
    Input your age, gender, height, weight, and activity level.
  2. 02
    Select your goal
    Choose whether you want to lose, maintain, or gain weight.
  3. 03
    Get your results
    View your daily calorie target along with macronutrient breakdown.

Calorie Calculator FAQ

How many calories should I eat to lose weight?▾
A safe and sustainable approach is to eat 500 calories below your TDEE, which typically results in about one pound of weight loss per week. Eating fewer than 1,200 calories per day (women) or 1,500 (men) is generally not recommended without medical supervision, as it can lead to nutrient deficiencies.
What is the difference between BMR and TDEE?▾
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to keep vital organs functioning. TDEE (Total Daily Energy Expenditure) adds your physical activity on top of BMR. TDEE is the number you should use for meal planning because it reflects your actual daily calorie burn.
Which calorie formula is most accurate?▾
The Mifflin-St Jeor equation is widely considered the most accurate for estimating BMR in healthy adults, according to the Academy of Nutrition and Dietetics. It tends to be more accurate than the older Harris-Benedict equation, though individual results can still vary by 5–10%.
Does exercise really matter for calorie calculations?▾
Yes, your activity level significantly impacts your TDEE. Someone who exercises intensely five times a week may burn 600–1,000 more calories per day than a sedentary person of the same size. Choosing the correct activity multiplier is essential for getting an accurate calorie target.

Interpret carefully

Outputs are decision-support estimates, not a substitute for professional judgment.

  • Treating Calorie Calculator output as a final professional diagnosis, quote, or legal determination
  • Entering approximate values when the result is sensitive to units or precision
  • Applying the FAQ answer (“How many calories should I eat to lose weight?”) to a special case without checking assumptions

Next steps

  1. Double-check inputs against your source documents (labs, statements, specs, or notes).
  2. Confirm the method below matches your use case before you act on the number.
  3. For medical, financial, or production decisions, verify with a qualified professional.

Disclaimer: Results are informational only and do not constitute medical, financial, legal, or professional advice. Report issues: sublimernj@gmail.com

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