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Calorie Calculator
Calculate your daily calorie needs based on age, gender, height, weight, and activity level for healthy living.
About This Calculator
This calorie calculator uses the Mifflin-St Jeor equation to determine your daily calorie needs based on your BMR and activity level. It then applies your weight goal to give a precise daily calorie target, along with a suggested macronutrient breakdown for protein, carbohydrates, and fat.
How to Use This Calculator
- 1Select your biological gender
- 2Enter your age, weight in kg, and height in cm
- 3Select your typical activity level
- 4Choose your weight goal
- 5Click Calculate for your personalized calorie target
Formula Used
Target Calories = TDEE ± Goal Offset | TDEE = BMR × Activity Multiplier
Why Trust CalcPro
Verified mathematical formulas
Trusted by 100K+ monthly users
Works on desktop and mobile
No data stored or shared
Updated regularly
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FAQ
Frequently Asked Questions
Common questions about the calorie calculator answered.
How many calories should I eat to lose weight?+
A calorie deficit of 500 calories per day below your TDEE leads to approximately 0.5 kg (1 lb) of fat loss per week. For sustainable weight loss, aim for a 300-500 calorie deficit. Never eat below 1,200 calories (women) or 1,500 calories (men) without medical supervision, as this can cause nutrient deficiencies and muscle loss.
What are macronutrients and why do they matter?+
Macronutrients are the three main energy-providing nutrients: protein (4 cal/g), carbohydrates (4 cal/g), and fat (9 cal/g). Protein preserves muscle during weight loss and supports muscle growth. Carbohydrates fuel exercise and brain function. Fats support hormone production and vitamin absorption. A balanced macro split optimizes body composition alongside calorie management.
How many calories are in 1 kg of body fat?+
One kilogram of body fat contains approximately 7,700 calories. This is why a 500 calorie daily deficit over 7 days (3,500 calories total) results in approximately 0.5 kg of fat loss per week. These are general estimates as individual metabolic variations, water retention, and muscle changes affect actual scale weight.
Why does my calorie need change as I lose weight?+
As you lose weight, your BMR decreases because your body has less mass to maintain. This means your calorie target must be recalculated periodically (every 4-6 weeks or every 5 kg of weight change). Recalculate using your new weight to continue making progress. This is why many people experience a plateau without adjusting intake.
Are all calories equal?+
While total calorie intake determines weight change, the source of calories matters for health, body composition, and satiety. Protein calories preserve muscle and are more satiating. Whole food carbohydrates provide fiber and micronutrients. Ultra-processed foods often lack nutrients despite being calorie-dense. For health, prioritize calorie quality alongside quantity.
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