Free Online Calculators

Calorie Calculator

Use this free calorie calculator to estimate your daily calorie needs based on age, sex, height, weight, and activity level. You can switch between metric and imperial units and get results instantly.

This tool estimates your maintenance calories and also shows simple targets for weight loss and weight gain. It uses the widely accepted Mifflin-St Jeor equation to estimate basal metabolic rate, then adjusts based on activity level.

This calculator is intended for general informational use and is not a substitute for medical or nutritional advice.

Calculate your calories

Enter your details and your estimated calorie targets will update automatically.

Age

Weight (kg)

Height (cm)

Activity level

Your estimated calorie needs

Maintain weight —

Weight loss —

Weight gain —

Your calorie estimate will be calculated automatically as you type.

What is a calorie calculator?

A calorie calculator is a tool that estimates how many calories your body needs each day. This estimate is based on inputs such as your age, sex, height, weight, and physical activity level.

The result can help you understand roughly how many calories you may need to maintain your current weight. From there, many people use a simple calorie adjustment to estimate targets for weight loss or weight gain.

How this calorie calculator works

This tool first estimates your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation. It then multiplies that value by an activity factor to estimate your daily maintenance calories.

The calculator also shows simple estimated targets for weight loss and weight gain by subtracting or adding 500 calories per day.

Activity level guide

Activity Level	Description
Sedentary	Little or no exercise
Light exercise	Exercise 1–3 days per week
Moderate exercise	Exercise 3–5 days per week
Heavy exercise	Exercise 6–7 days per week
Athlete / very active	Very intense training or physical work

How to use this calorie calculator

Select your sex.
Choose metric or imperial units.
Enter your age, height, and weight.
Select your activity level.
Review your maintenance, weight loss, and weight gain estimates.

This tool is designed to be fast, simple, and easy to use on desktop or mobile devices.

Important note

Calorie needs are estimates, not exact prescriptions. Real-life energy expenditure can vary based on body composition, health status, hormones, genetics, and many other factors.

This calculator should be used as a practical starting point rather than a precise nutrition plan.

Frequently asked questions

What are maintenance calories?

Maintenance calories are the estimated number of calories you need each day to keep your current body weight stable.

Why does the calculator show weight loss and weight gain targets?

Many people use calorie calculators to plan simple adjustments. A common rule of thumb is to subtract 500 calories for gradual weight loss or add 500 calories for weight gain.

Does this calorie calculator store my data?

No. This page does not require an account or login, and the values you enter are calculated directly in your browser.

Is this the same as a meal plan?

No. This tool only estimates calorie needs. It does not create a personalized meal plan or medical nutrition advice.