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Use this free daily calorie calculator to estimate your ideal calorie intake for weight loss, maintenance, or healthy weight gain. It works as a calorie intake calculator, weight loss calorie calculator, and calorie calculator to gain weight using your BMR and TDEE.
Daily calorie needs represent the number of calories your body requires each day to maintain your current weight, lose weight, or gain weight. This calorie calculator uses your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) to estimate a personalized calorie maintenance level and show you how many calories to eat for fat loss or muscle gain.
Your daily calorie needs are calculated using the Mifflin-St Jeor Equation to determine your Basal Metabolic Rate (BMR), which is then multiplied by an activity factor to estimate your Total Daily Energy Expenditure (TDEE). This is the same science used in most TDEE calculators and calorie maintenance checkers.
To lose weight, you need to create a calorie deficit. A deficit of around 500 calories per day is a common target used in many weight loss calorie calculators and fat loss calculators, and typically results in about 1 pound (0.45 kg) of weight loss per week. This is achieved by consuming fewer calories than your body burns, or by increasing physical activity, or a combination of both.
To maintain your current weight, consume calories equal to your Total Daily Energy Expenditure (TDEE). This is your BMR multiplied by your activity level factor. A calorie maintenance checker or TDEE calorie calculator will give you a similar number to the maintenance calories shown in this tool.
To gain weight, you need to create a calorie surplus. A surplus of 500 calories per day typically results in about 1 pound (0.45 kg) of weight gain per week. This is best achieved through a combination of increased calorie intake and strength training to build muscle mass rather than just fat.
While calorie counting is a useful tool for weight management, it's important to remember that any calorie calculator, even the best free calorie calculator or calorie counter app, only provides estimates:
Yes. This tool is a free calorie calculator and simple calorie counter that estimates how many calories you should eat per day. It can be used alongside a free calorie tracker or calorie calculator app to help you stay on target.
First, the calculator estimates your Basal Metabolic Rate (BMR) using your age, height, weight, and gender. Then it applies an activity factor to estimate your Total Daily Energy Expenditure (TDEE). From there, it shows calorie targets for weight loss, maintenance, and weight gain.
This calorie calculator focuses on total daily calories. A calorie and macro calculator, or macro counter, breaks those calories into protein, carbs, and fats. Once you know your daily calories here, you can use our macro calculator to turn those calories into a detailed macro plan.
Important Note: This free calorie calculator and daily calorie intake calculator provides estimates based on standard BMR and TDEE formulas. Individual needs may vary, and these calculations should be used as a starting point. For personalized nutrition advice, calorie tracking, or weight management plans, please consult with a qualified healthcare provider or registered dietitian.
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