Calorie Calculator
How this Calorie Calculator helps you
- Estimates your daily calorie needs based on age, height, weight, gender and activity.
- Shows your BMR (Basal Metabolic Rate) and maintenance calories.
- Suggests calorie targets for weight loss, maintenance or weight gain.
- Designed for general guidance – always consult a professional for medical or clinical advice.
Calorie Calculator – Find Your Daily Calorie
Understanding how many calories your body needs each day is one of the most important steps toward achieving your health goals. Whether your aim is to lose fat, maintain your current weight, or build muscle, our calorie calculator helps you plan smarter and stay consistent.
By analysing your gender, age, height, weight, activity level, and goal, this tool gives you a personalised daily energy requirement, removing the guesswork from your nutrition strategy.
Why Count Calories?
Calories are the unit of energy your body uses to function. Everything you do—breathing, digesting, walking, and exercising—burns calories. If you consume more than your body needs, the excess is stored as fat. If you consume less, your body uses stored energy, leading to weight loss.
Tracking calorie intake can help with:
Weight loss
Muscle building
General fitness
Controlling medical conditions like diabetes or PCOS
How the Calculator Works?
Our system uses proven formulas like the Mifflin-St Jeor Equation to calculate your Basal Metabolic Rate (BMR), then applies an activity multiplier based on your lifestyle. The result is your Total Daily Energy Expenditure (TDEE)—the number of calories your body needs to maintain its current weight.
The tool will also provide:
A calorie deficit calculator to help you cut weight safely
A calorie calculator for weight gain with controlled surplus
Your maintenance calorie calculator result for stable intake
Daily Calorie Intake for Common Goals
Weight Loss: A caloric deficit of 500–1000 kcal/day can help lose 0.5–1 kg per week safely.
Maintenance: This is your break-even point, where calories in = calories out.
Weight Gain: A caloric surplus of 250–500 kcal/day supports lean mass gain when paired with resistance training.
Our calorie intake calculator shows you all three numbers clearly so you can choose the right approach.
Calorie Calculator for Weight Gain
If you’re underweight or trying to build muscle, gaining weight can be as hard as losing it. This feature estimates your surplus needs based on lean mass and fat gain targets. You’ll also get advice on macronutrient distribution to optimise muscle gain while minimising fat gain.
Nutrition is Not One-Size-Fits-All
Caloric needs can vary significantly between individuals depending on age, muscle mass, hormone levels, and even genetics. Two people with the same weight and height may have very different requirements.
That’s why using a flexible tool like this is far more effective than relying on generic diet plans or app-based estimates.
Important Note About Accuracy
This tool provides accurate estimates based on scientific formulas. However, your real needs may fluctuate based on:
Stress levels
Hormonal health
Sleep quality
Muscle-to-fat ratio
Digestive efficiency
For precision-based planning, especially for athletic or medical use, consult a certified nutritionist.
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FAQs – Calorie Calculator
How does this differ from other calculators?
It calculates three key numbers—maintenance, deficit, and surplus—tailored to your exact body metrics and activity level.
Can I use this for weight gain?
Yes, it includes a dedicated calorie calculator for weight gain mode.
Is this a calorie intake calculator too?
Absolutely. It estimates how much energy you should consume per day to hit your target weight.
How often should I recalculate?
Every time your weight changes by more than 2–3 kg, or your activity level shifts significantly.
Does this include a calorie deficit calculator?
Yes. It automatically shows your safe caloric deficit for fat loss.
It’s easy to get lost in exact numbers, but consistency is what drives real progress. Whether you’re tracking for performance, fat loss, or general health, using a reliable daily guide is better than doing guesswork. Even if your numbers are 100 kcal off, the awareness and control you gain from tracking are priceless.