Calorie Calculator
Calculate your daily calorie needs for weight maintenance, loss, or gain based on activity level.
Calculator
Results
Enter values and click Calculate
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How Many Calories Should I Eat a Day?
Your daily calorie needs depend on your age, gender, weight, height, and activity level. The number of calories required just to maintain your current weight is called your maintenance calories, and it is usually estimated from your BMR multiplied by an activity factor.
To lose weight, eat below your maintenance level — a calorie deficit of about 500 calories per day typically results in roughly 1 pound of weight loss per week. To gain weight or build muscle, eat above maintenance. This calorie calculator works as a maintenance calorie calculator and a calorie deficit calculator, showing your needs for loss, maintenance, and gain side by side.
The answer to how many calories should I eat in a day is therefore personal, but this tool makes it concrete: it estimates your Total Daily Energy Expenditure (TDEE) and breaks it into calorie targets you can plan your meals around.
How to Use
How It Works
Calculate your daily calorie needs for weight maintenance, loss, or gain based on activity level.
Formula / Calculation Method
This calculator uses standard mathematical formulas for accurate results.
Example
Try the calculator above with your own values to see personalized results.