Find your daily calorie needs based on age, weight, height and activity level.
A calorie calculator works out roughly how many calories you should be eating each day based on your weight, height, age, activity level, and goal — whether that's losing fat, maintaining, or building muscle. Instead of guessing a random number like 1200 calories because a friend said it worked for them, this gives you a figure based on your actual stats. It's the first thing most people should check before starting any diet.
Diet advice online is all over the place, and most of it isn't personalized to you. Someone's 'what I eat in a day' video means nothing if their body, activity level, and goals are completely different from yours. This tool cuts through that by calculating a number specific to your situation, so you have an actual target to work with instead of a vibe.
The calculator first estimates your BMR (calories burned at rest), then multiplies it by an activity factor to get your maintenance calories — this is your TDEE. From there, it subtracts roughly 500 calories for a moderate weight-loss deficit or adds calories for a surplus if you're trying to build muscle. So if your maintenance comes out to 2200 calories, a fat-loss target would land around 1700-1800 depending on how aggressive you want to be.
A common approach is eating about 500 calories below your maintenance level, which typically leads to roughly 0.5kg (1lb) of fat loss per week.
BMR is calories burned at rest. Your total calorie need (TDEE) adds daily activity on top of that, which is what this calculator gives you.
It gives a solid estimate based on population averages. Individual metabolism can vary, so treat the number as a starting point and adjust after a couple of weeks based on real results.
Yes — select the muscle gain goal and it'll show a moderate calorie surplus instead of a deficit.
Yes, it's a good idea to recheck every few weeks since your maintenance calories drop slightly as your body weight changes.