Calculate daily calorie needs based on your profile
A calorie calculator estimates your daily caloric needs based on age, gender, height, weight, and activity level using scientifically-validated formulas like Harris-Benedict or Mifflin-St Jeor equations. Calculate your Basal Metabolic Rate (BMR)—calories burned at rest—and Total Daily Energy Expenditure (TDEE)—total calories needed including activity. Essential for weight loss (eat below TDEE), weight gain (eat above TDEE), or maintenance (match TDEE). Factors in exercise intensity, metabolic differences, and individual characteristics for personalized nutrition planning.
Create effective weight loss or muscle-building plans based on your actual caloric needs rather than guessing or following generic diets. Understand why previous diets failed—often from eating too much (no deficit) or too little (metabolic slowdown). Track calorie budgets scientifically, set realistic weight loss goals (1-2 lbs per week), and avoid crash diets that harm metabolism. Personal trainers, nutritionists, and fitness coaches use this to create customized meal plans. Whether cutting for summer, bulking for muscle, or maintaining health, knowing your numbers ensures success and prevents wasted effort.
Enter your age, biological sex (affects metabolism), height, current weight, and activity level from sedentary (desk job, no exercise) to very active (daily intense exercise or physical job). Results show your BMR (calories at rest), TDEE (total daily needs), and calorie targets for weight loss (deficit), maintenance, or muscle gain (surplus). For weight loss, subtract 500 calories daily for 1 lb/week loss or 1000 for 2 lbs/week. Track your actual intake with a food diary app and adjust based on weekly weigh-ins. Recalculate every 10-15 lbs lost as needs change.
Calculate your Body Mass Index (BMI), understand your weight category, and get personalized health recommendations based on WHO standards.
Calculate your exact age in years, months, days, hours, and minutes from your birth date with precise leap year accounting.
Calculate your daily protein needs based on weight, activity level, and fitness goals for optimal muscle growth and health.
Calculate your personalized daily water intake based on weight, activity level, climate, and health factors for optimal hydration.
Calculate ovulation date, fertile window, and best conception days based on your menstrual cycle for family planning and pregnancy optimization.
Calculate realistic BMI change timeline, weight loss goals, and sustainable path to your target weight with personalized weekly milestones.
Common questions about calorie calculator