Free Daily Calorie Needs Calculator – Instantly Find Out How Many Calories You Need

Free Daily Calorie Needs Calculator

Want to know how many calories you need each day to maintain, lose, or gain weight? This free Calorie Needs Calculator uses the trusted Mifflin-St Jeor equation to estimate your Total Daily Energy Expenditure (TDEE) based on your age, gender, height, weight, and activity level. Perfect for anyone pursuing weight loss, muscle gain, or a balanced wellness lifestyle.

🧠 How to Use the Calculator

🔹 Step 1: Choose your gender

Select Male or Female based on your biological sex.

🔹 Step 2: Enter your personal details

• Age – your age in years

• Height – your height in centimeters (cm)

• Weight – your weight in kilograms (kg)

🔹 Step 3: Select your activity level

Choose the option that best reflects your daily lifestyle:

• Sedentary – Little or no exercise

• Lightly Active – Light exercise 1–3 days per week

• Moderately Active – Moderate exercise 3–5 days per week

• Very Active – Hard exercise 6–7 days per week

• Extra Active – Physical job or intense training

🔹 Step 4: Click “Calculate”

You’ll instantly see how many calories you need per day to maintain your current weight.

💡 Pro Tips:

• To lose weight: Subtract 300–500 kcal/day

• To gain weight: Add 300–500 kcal/day

• To maintain weight: Stick to the calculated result

You can use this as a base for your fitness, nutrition, or wellness plan.