The Calorie Calculator can be used to estimate the number of calories you need to consume each day. This calculator can also provide some simple guidelines for gaining or losing weight.
Calorie Calculator — Fast, Free & Insightful
Discover your daily caloric needs in seconds with the Calorie Calculator, a free, online tool from Calculator.net that estimates your energy requirements for maintaining, losing, or gaining weight. It uses your age, gender, height, weight, and activity level to deliver personalized results keyed to your goals.
How It Works—Scientifically Backed Formulas
This calculator offers multiple trusted formulas:
- Mifflin-St Jeor Equation: A modern standard for estimating BMR (Basal Metabolic Rate)
- Revised Harris-Benedict Equation: A legacy method refined in 1984
- Katch-McArdle Formula: Factors in lean body mass for those who know their body-fat percentage
Your BMR estimate is then multiplied by an activity factor—ranging from sedentary to extra active—to calculate your total daily energy needs.
Calorie Calculator: Weight Management Made Simple
- Lose weight safely: A daily deficit of 500 calories typically leads to ~1 pound of weight loss per week.
- Avoid risky dieting: Cutting more than 1,000 calories a day or losing more than 2 pounds weekly can slow metabolism, cause muscle loss, and lead to rebound weight gain.
- Maintain nutrition: Even while cutting calories, it’s critical to maintain a nutrient-rich diet to support health and metabolism.
Practical Tips for Effective Use
- Choose the most accurate formula: Use Mifflin-St Jeor as default; use Katch-McArdle if you know lean mass.
- Set realistic goals: Align with safe calorie deficit guidelines to lose weight sustainably.
- Track consistently: Weigh yourself under similar conditions (morning, before meals) weekly to monitor real progress.
Why It Matters—From Awareness to Action
- Holistic tracking: Unlike BMI, this tool zeroes in on energy balance—calories in vs. calories burned.
- Educated decision-making: Gives a clearer picture of how nutrition, activity, and metabolism interact.
- Empowers personalization: Helps tailor calorie targets to your unique lifestyle and goals.
