Calorie Calculator
Estimate daily maintenance calories and goal-based targets for weight loss or gain.
Disclaimer: For informational purposes only. Always consult a qualified healthcare provider for medical, fitness, or nutrition advice.
🥗 Calorie Calculator – Find Your Perfect Daily Calorie Targets
Whether you want to maintain your current weight, lose body fat, or build muscle, this free online Calorie Calculator gives you clear, science-based targets for your daily calorie intake. Simply enter your age, sex, height, weight, activity level, and (optionally) your goal weight, and you’ll get personalized calorie numbers for multiple goals — all calculated using the proven Mifflin–St Jeor formula.
📋 Easy, Accurate Input
- Choose metric or imperial units for height and weight.
- Select your activity level with simple, real-life examples so you know exactly which one matches you.
- Optional goal weight field for tailored time-to-goal estimates.
- Clear validation ensures realistic results every time.
🎯 Detailed Calorie Targets for Every Goal
- Maintain Calories – your TDEE for holding your current weight.
- Mild Weight Loss (0.25 kg/week) – a small calorie deficit for gradual fat loss.
- Weight Loss (0.5 kg/week) – a steady, healthy calorie deficit.
- Extreme Weight Loss (1 kg/week) – a rapid approach for short-term use.
- Mild Weight Gain (0.25 kg/week) – slow, lean muscle building.
- Weight Gain (0.5 kg/week) – faster bulking or recovery from underweight.
📆 Weekly Totals & Time-to-Goal Estimates
- See weekly calorie totals alongside your daily numbers.
- If you enter a goal weight, get an estimated time to reach it for each safe rate of change — so you know how long your plan might take.
- Time estimates only appear for goals that match the chosen rate (e.g., gain for gain goals).
⚡ Modern, User-Friendly Design
- Clean, mobile-friendly layout with modern styling.
- Copy Results button for easy sharing or saving.
- Optional kJ display for Australian and New Zealand users.
- Results stay hidden until you hit Calculate — no clutter, no confusion.
📌 Why Use This Calorie Calculator?
This tool is perfect for anyone who wants to know exactly how many calories to eat to maintain, lose, or gain weight — without guesswork. It’s quick, accurate, and backed by established nutrition science. Whether you’re starting a weight loss journey, aiming to add lean mass, or just curious about your daily energy needs, the Calorie Calculator gives you a clear starting point you can trust.