Calorie Calculator
Calculate your daily calorie needs based on your personal metrics and goals. This calculator uses the Mifflin-St Jeor Equation to estimate your Basal Metabolic Rate (BMR) and then adjusts it based on your activity level.
Calculate
Enter your personal details to calculate your daily calorie needs.
Understand
Learn what your results mean and how to use them effectively.
Take Action
Use our tracker to monitor your daily calorie intake and reach your goals.
Calculate Your Daily Calorie Needs
Understanding Your Results
Basal Metabolic Rate (BMR)
Your BMR is the number of calories your body needs to maintain basic physiological functions while at rest. This includes breathing, circulation, cell production, and more.
Total Daily Energy Expenditure (TDEE)
Your TDEE is your BMR multiplied by an activity factor. This represents the total calories you burn in a day, including physical activity.
Calorie Goals
Based on your goal (weight loss, maintenance, or weight gain), we adjust your TDEE to provide a target calorie intake.
- Weight Loss: TDEE - 500 calories
- Maintenance: TDEE
- Weight Gain: TDEE + 500 calories
Note: This calculator provides an estimate. Individual needs may vary based on factors like genetics, medical conditions, and specific lifestyle factors.
How to Use Your Calorie Target
Weight Loss
If your goal is weight loss, aim to consume fewer calories than you burn. A deficit of 500 calories per day can lead to approximately 1 pound of weight loss per week.
- Focus on nutrient-dense, low-calorie foods
- Increase protein intake to preserve muscle mass
- Stay hydrated to support metabolism
- Combine with regular exercise for best results
Important: Never go below 1,200 calories for women or 1,500 calories for men without medical supervision.
Maintenance
If your goal is to maintain your current weight, aim to consume roughly the same number of calories as you burn each day.
- Focus on balanced nutrition
- Monitor your weight regularly
- Adjust intake if you notice weight changes
- Maintain regular physical activity
Tip: Even in maintenance, prioritize whole foods over processed options for better overall health.
Weight Gain
If your goal is to gain weight, aim to consume more calories than you burn. A surplus of 500 calories per day can lead to approximately 1 pound of weight gain per week.
- Focus on nutrient-dense, calorie-rich foods
- Increase protein intake to support muscle growth
- Consider more frequent meals or larger portions
- Combine with strength training for muscle gain
Tip: Choose healthy, calorie-dense foods like nuts, avocados, and olive oil rather than processed foods.
Track Your Calories with CaloriTracker.fit
Now that you know your daily calorie target, the next step is to track your food intake. Our easy-to-use tracker helps you log meals, monitor nutrients, and stay on track with your goals.
Log meals quickly and easily with our extensive food database
Track macronutrients (protein, carbs, fat) to ensure balanced nutrition
View progress over time with easy-to-read charts and reports
