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FREE HEALTH & NUTRITION TOOL
Daily Calorie Calculator
Find your estimated daily calorie needs for maintaining your weight, losing weight, or gaining weight. Enter your details below to get a personalized calorie estimate and protein target.
How Does This Calorie Calculator Work?
Your body uses energy every day to support basic functions and physical activity. This calculator first estimates your basal metabolic rate (BMR), which represents the energy your body needs for essential functions at rest. It then applies an activity factor to estimate your total daily energy needs.
The calculator uses the Mifflin–St Jeor equation as a practical method for estimating calorie needs. Individual calorie requirements can still vary because of factors such as body composition, health status, training, sleep, and daily movement.
WEIGHT LOSS
Creating a Calorie Deficit
Weight loss generally involves consuming fewer calories than you use over time. A moderate approach is often easier to maintain than an extreme calorie restriction.
MAINTENANCE
Maintaining Your Weight
Maintenance calories are the approximate number of calories needed to keep your current body weight stable over time, assuming your activity level remains similar.
WEIGHT GAIN
Creating a Calorie Surplus
Weight gain generally requires consuming more energy than you use. A moderate calorie surplus may be more practical than dramatically increasing food intake all at once.
Why Protein Matters
Protein can help make meals more satisfying and plays an important role in maintaining and building body tissues. Your ideal intake depends on factors including body size, activity level, age, and personal goals.
This calculator provides a general protein estimate rather than a medical prescription. Our high-protein recipes can help you create satisfying meals while working toward your individual nutrition goals.
Explore More High-Protein Recipes
Build your meals around delicious protein-rich ingredients with these easy dinner ideas.
Frequently Asked Questions
How accurate is this calorie calculator?
The calculator provides an estimate based on your age, sex, height, weight, and activity level. Actual calorie needs can vary between individuals, so it is best to use your result as a starting point and adjust based on your progress and how you feel.
How many calories should I eat to lose weight?
A common starting point is a moderate calorie deficit below estimated maintenance calories. The appropriate amount depends on the individual and should not involve extreme restriction.
How many calories should I eat to maintain my weight?
Your maintenance calories are the approximate amount of energy needed to maintain your current weight over time. This calculator estimates that number using your personal information and activity level.
Does this calculator provide a protein recommendation?
Yes. The calculator provides a general daily protein target based on body weight and your selected goal. Individual protein needs can vary depending on activity level, age, and other factors.
Should I eat the exact number of calories shown?
No. The result is an estimate rather than an exact prescription. Your actual needs may change depending on your activity, body composition, and individual circumstances.
Important:
This calculator is for general informational purposes only and does not provide medical or nutritional advice. Calorie and protein needs vary between individuals. Consider speaking with a qualified healthcare professional or registered dietitian for personalized advice, especially if you have a medical condition, are pregnant or breastfeeding, or have a history of disordered eating.