Health & Fitness Calculators
Calorie Calculator
Estimate how many calories you need daily.
US units are selected by default. Switch to metric if needed.
Calculation assumptions
- *BMR is estimated with the Mifflin-St Jeor equation.
- *Maintenance calories are estimated by multiplying BMR by the selected activity factor.
- *Weight-loss and weight-gain targets use a simple 500-calorie adjustment and are not a medical plan.
- *Calories needs vary by body composition, activity, health status, age, and tracking accuracy.
Enter your values and press Calculate.
Results and breakdowns will appear here after a valid calculation.
Understanding Calorie Needs
Total Daily Energy Expenditure (TDEE) estimates how many calories you burn per day. This calculator estimates BMR first, then multiplies it by your selected activity level.
BMR uses the Mifflin-St Jeor equation. TDEE = BMR x activity multiplier. The weight-loss and weight-gain rows are simple calorie adjustments, not a personalized diet plan.
Worked example
Example: a 25-year-old male at 180 lb and 5 ft 10 in has an estimated BMR around 1,808 calories/day. With moderate activity at 1.55, estimated maintenance is about 2,802 calories/day.
Safety notes and common mistakes
Results are estimates, not medical advice, diagnosis, treatment, or a guaranteed weight-change plan.
- Do not overstate your activity level.
- Do not treat the 500-calorie adjustment as right for every person.
- Do not use this to manage a medical condition without professional guidance.
- Pregnant people, people under 18, older adults, athletes, and anyone with a medical condition should use professional guidance.
Transparency note
Accuracy and limitations
Calzivo tools are built for practical estimates, conversions, and checks. Some tools use standard formulas or simplified assumptions, and results can be affected by input accuracy, rounding, units, local rules, or changing official requirements.
Health and fitness results are estimates, not medical advice. Formulas simplify real bodies and cycles, so important health decisions should be checked with a qualified clinician.
How to Use This Tool
Use these steps to enter the right inputs and interpret the result correctly.
Choose US or Metric units, then enter your age, weight, and height.
Choose your typical activity level.
The calculator will provide your daily calorie needs for maintenance, loss, or gain.
Related Tools
Other helpful tools in the Health & Fitness Calculators category.
BMR Calculator
Calculate your Basal Metabolic Rate.
Body Fat Calculator
Estimate body fat percentage from body measurements or a rough BMI-based method with general category guidance.
Water Intake Calculator
Calculate how much water you should drink daily.
Macro Calculator
Calculate your ideal macronutrient breakdown.
Lean Body Mass
Estimate your lean body mass and body composition.
Related Guides
Background reading and explanations related to Calorie Calculator.
Frequently Asked Questions
Common questions about Calorie Calculator and how to read the result.
How accurate is this?
It is an estimate based on formula inputs and activity selection. Individual metabolism, body composition, tracking accuracy, and health status can vary.
What is TDEE?
TDEE means Total Daily Energy Expenditure. It estimates daily calories burned after activity is added to BMR.
Is BMR the same as maintenance calories?
No. BMR estimates calories at rest, while maintenance calories estimate daily needs after activity.
Does this create a meal plan?
No. It only estimates calorie targets. Food choices, nutrients, medical needs, and meal planning are not included.
Can calorie needs change over time?
Yes. Weight, activity, health status, age, and body composition can change calorie needs.
Who should get professional guidance?
People who are pregnant, under 18, older adults, athletes, or anyone with a medical condition should use professional guidance.