Calorie Calculator
Find out how many calories you need daily for weight loss, maintenance, or muscle gain. This calculator uses the Mifflin-St Jeor equation, one of the most accurate formulas.
Your Daily Calorie Needs
Enter your details above to see results.
How to Use This Calorie Calculator
- Enter your age, gender, weight, and height
- Select your activity level (be honest about this!)
- Click "Calculate Calories"
- See your maintenance, weight loss, and weight gain calories
Understanding Your Results
- Maintenance Calories: Eat this many calories to stay at your current weight
- Weight Loss Calories: Subtract 500 calories for gradual, sustainable weight loss (about 0.5kg per week)
- Weight Gain Calories: Add 500 calories for healthy muscle gain
A Note From My Experience
I used to obsess over calories. I counted everything. It made me miserable. Here's what I learned: calories matter, but they're not everything. Focus on eating real food. Stop when you're full. Drink water. Don't starve yourself. And please, don't let a number ruin your day. Use this as a guide, not a rule.
Source: Mifflin-St Jeor Equation, validated by Academy of Nutrition and Dietetics