Calculators Lab
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Calorie Calculator

Get a personalized calorie target for any goal — in seconds.

Adjust your inputs

Results update instantly as you type or drag.

20 – 300
100 – 250
15 – 100
0 – 1
1.2 – 1.9

1.2 sedentary → 1.55 moderate → 1.9 very active

-1 – 1

Quick insights

Maintenance (TDEE)

2,224

Weekly weight change (g)

0

Quick answer

How many calories should I eat per day?

Depends on TDEE (your maintenance calories). Subtract 500/day for weight loss, add 300–500 for gain. Average adult: 1,600–2,400 for women, 2,000–3,000 for men.

How it works

From inputs to result in four steps

A quick walkthrough of what this calculator does behind the scenes.

  1. 1

    Enter weight, height, age, sex.

  2. 2

    Set activity level.

  3. 3

    Choose your goal (−1 = loss, 0 = maintain, 1 = gain).

  4. 4

    See your daily calorie target.

Formula

The math behind the number

No black box — here's exactly how the result is computed.

Formula

BMR (Mifflin) = 10w + 6.25h − 5a + sex_constant
TDEE = BMR × activity_factor

Goal adjustments:
  Weight loss: TDEE − 500
  Maintain: TDEE
  Weight gain: TDEE + 350

Examples

Real-world scenarios

See how the numbers play out for typical use cases.

Scenario 1

Weight loss

Female, 28y, 65kg, 165cm, moderate activity → TDEE 2,338 → loss target: 1,838 kcal/day.

Scenario 2

Muscle gain

Male, 22y, 70kg, 176cm, very active → TDEE 3,131 → gain target: 3,481 kcal/day.

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Calculate your Body Mass Index (BMI) using height and weight — with health category interpretation.

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