Find out how many calories you need daily for weight loss or gain using our Free Calorie Needs Calculator. Accurate BMR & TDEE results instantly.
Find out how many calories you need daily for weight loss or gain using our Free Calorie Needs Calculator. Accurate BMR & TDEE results instantly.
Estimates only. Consult a professional for personalized advice.
Select your units (Imperial or Metric), then input your height, weight, age, activity level and gender.
Pick how active you are — from sedentary to intense exercise. This helps calculate your daily calorie burn accurately.
Get your results instantly, including BMR (Basal Metabolic Rate), TDEE (Total Daily Energy Expenditure), and calories for weight loss or gain.
Your body requires a specific number of calories to maintain energy and support essential functions. Using our daily calorie need calculator, you can estimate exactly how many calories you should consume to stay healthy, lose weight, or gain muscle effectively.
Everyone’s metabolism is different. Our calorie need calculator for weight loss adjusts your target based on your body type, gender, and activity level — ensuring your results are personalized, practical, and sustainable.
Your daily calorie requirement depends on your age, height, weight, gender, and activity level. The Calorie Needs Calculator uses the Mifflin-St Jeor formula to estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE).
To lose weight, consume fewer calories than your TDEE. For muscle gain, add 250–500 calories daily.
Not all calories are equal.
Protein: Builds muscle, boosts metabolism.
Carbohydrates: Main energy source for workouts.
Fats: Supports hormones and brain health.
Balancing these macronutrients ensures healthy weight management and better performance, whether you’re losing fat or building lean mass.
Get precise calorie targets using scientific formulas for BMR and TDEE.
Easily plan calorie deficits for healthy, sustainable fat loss or gain.
Use it anytime, anywhere — no sign-up, no cost, and works perfectly on all devices.
A calorie needs calculator estimates your daily calorie intake for maintaining, losing, or gaining weight based on your body metrics and activity level.
It uses the Mifflin-St Jeor formula, one of the most reliable equations for calculating BMR and TDEE, ensuring highly accurate calorie estimates.
To lose weight safely, reduce your daily calories by 500–750 from your TDEE. This results in around 0.5 to 1 kg weight loss per week.
Yes. Add 250–500 calories above your maintenance TDEE to promote lean muscle gain.
BMR is the energy your body needs at rest. TDEE includes daily activity and exercise — it’s your total energy use.
Yes. The Calorie Needs Calculator automatically adjusts results based on gender-specific metabolic rates.
Absolutely! It’s perfect for creating calorie-deficit diets tailored to your personal fitness goals.
No. Results vary depending on your height, weight, age, gender, and daily activity level.
Every 2–3 months, or after major changes in weight or activity routine.
Yes — it’s 100% free, easy to use, and gives instant results without sign-up or downloads.
Understand your body’s daily calorie requirement instantly.
Plan effective weight loss or muscle gain goals.
Prevent over- or under-eating with accurate data.
Save time with one quick calculation.
Ideal for students, athletes, and fitness enthusiasts.
Join thousands of users who trust Free Tool Mart for accurate calculations and reliable tools. Start using our free calculators today!
Free Tool Mart provides free online calculators and tools for education and information only. Results are not professional financial, legal, or medical advice. Always verify with experts.
Free Tool Mart provides free online calculators and tools for educational and informational purposes. Results should be verified and are not intended as professional financial, legal, or medical advice. Always consult qualified professionals for important decisions.