🔥 Calorie Calculator

Our free Calorie Calculator estimates your daily calorie needs based on age, sex, height, weight, and activity level. It uses the Mifflin-St Jeor equation — the most accurate BMR formula for the general population — to give you a personalized daily calorie target.

How it works: We calculate your BMR (calories at rest) then multiply by your activity factor. A 30-year-old woman, 5'5", 150 lbs, lightly active: 2,025 cal/day maintenance. To lose 1 lb/week: 1,525 cal/day. To gain: 2,325-2,525 cal/day.

Activity levels explained: Sedentary (desk job, no exercise) x 1.2. Lightly active (1-3 days/week) x 1.375. Moderately active (3-5 days) x 1.55. Very active (6-7 days) x 1.725. Extra active (physical job + daily training) x 1.9.

Calories are just one piece of the puzzle. Food quality, protein intake, meal timing, sleep (7-9 hours), and stress management all affect body composition. Use our calculator as a starting point and adjust based on your actual results.

Related: Check your BMI with our BMI Calculator for body fat estimation. The Age Calculator helps with age-related metabolic changes. The Compound Interest tool shows the power of daily choices over time — calorie deficits compound too!

Long-term success comes from consistency, not perfection. Even if you hit your target 80% of the time, you'll make progress. Track your food for 2-3 weeks to build awareness, then you can estimate portions more accurately.