Free Health Tool
Calorie Calculator
Find out exactly how many calories you need each day for weight loss, maintenance, or muscle gain.
Maintenance Calories
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Weight Loss
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Weight Gain
Calorie Calculator: How Many Calories Do You Need?
Our calorie calculator determines your daily calorie needs based on your age, gender, weight, height, and activity level. Whether your goal is weight loss, muscle gain, or maintenance, knowing your daily calorie target is essential.
How Calories Affect Weight
Weight Change ≈ (Calories In − Calories Out) ÷ 7,700 per kg
One kilogram of body fat ≈ 7,700 calories. A deficit of 500 cal/day ≈ 0.5 kg loss per week.
Calorie Needs by Goal
- Weight Loss: TDEE − 500 calories/day
- Maintenance: Eat at TDEE level
- Muscle Gain: TDEE + 300-500 calories/day
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Frequently Asked Questions
How many calories do I need per day?
Daily calorie needs vary by gender, age, weight, height, and activity level. On average, adult males need 2,000-2,600 calories and adult females need 1,600-2,200 calories per day for maintenance.
How many calories to lose weight?
Create a deficit of 500 calories per day below your TDEE for ~0.5 kg weight loss per week. Never eat below your BMR for extended periods.
How many calories to gain muscle?
Eat 300-500 calories above your TDEE combined with strength training and adequate protein (1.6-2.2 g per kg body weight).
Are all calories the same?
Technically yes, but source matters. Protein supports muscle and has higher thermic effect. Fiber-rich carbs keep you full longer. Focus on nutrient-dense foods.