Calorie Calculator for Fitness Enthusiasts – Know Your Daily Calorie Needs

Whether you're aiming to burn fat, build muscle, or simply maintain peak performance, understanding your daily calorie requirements is essential. This Calorie Calculator is built for active individuals and fitness lovers who want to fuel smarter and train harder.

What This Calculator Does

Using your weight, height, age, gender, and activity level, this tool estimates your Total Daily Energy Expenditure (TDEE)—the number of calories you need each day to maintain your current body weight and support your lifestyle.

It’s powered by the Mifflin-St Jeor Equation, one of the most accurate formulas for calculating Basal Metabolic Rate (BMR).

What You’ll Need to Enter:

• Weight (kg): Your current body weight
• Height (cm): Your height in centimeters
• Age (years): Your age
• Gender: Male or Female
• Activity Level: How active you are throughout the week

Activity Levels (Choose the One That Best Describes You):

• Sedentary: Desk job, little to no exercise
• Lightly Active: Light training 1–3 times/week
• Moderately Active: Strength or cardio 3–5 times/week
• Very Active: Hard training 6–7 times/week
• Super Active: Twice-a-day training or physically demanding job

Example Output:

Estimated Daily Calorie Needs: 2,750 kcal
This is your maintenance level—the amount of calories your body needs to maintain your current weight and performance.

What Should You Do With This Number?

• Maintain Your Current Physique: Stick close to this number if you’re happy with your current weight, body composition, and performance. Adjust slightly (+/- 100 kcal) based on how your body feels.
• Fat Loss (Cutting): Eat 10–20% fewer calories than your daily need. Combine with strength training and high protein intake to preserve lean muscle.
• Muscle Gain (Bulking): Increase your intake by 10–20% to support muscle growth. Focus on progressive overload in your training.
• Body Recomposition: Eat at or just below maintenance, keep protein high, and train with intensity. This approach helps build muscle while slowly reducing fat.

Weight (kg): Height (cm): Age (years): Gender: Select Gender Male Female Other Activity Level: Select Activity Level Sedentary (Little to no exercise) Lightly Active (1-3 days exercise) Moderately Active (3-5 days exercise) Active (6-7 days exercise) Very Active (Intense exercise daily) Calculate Calories