Free, science-based tools for daily calorie needs, weight loss targets, and macronutrient tracking — used by millions every month.
Whether you're trying to lose weight, build muscle, or just understand your daily energy needs, our calorie calculators give you accurate, personalized targets using the same scientifically-validated formulas trusted by nutritionists worldwide. All tools are free and updated for 2026 dietary research.
Daily calorie needs with goal-based targets for weight loss, maintenance, and muscle gain. Uses Mifflin-St Jeor, Harris-Benedict, or Katch-McArdle formulas with macro breakdown.
Most PopularCalculate your Basal Metabolic Rate — the calories you burn at complete rest. The foundation of any calorie target.
RelatedWeight loss and weight gain follow a simple principle: energy in versus energy out. But "eating less" is meaningless without knowing your starting point. A 22-year-old male athlete and a 55-year-old sedentary woman might both want to lose weight, but their calorie targets could differ by 1,500+ calories per day. A good calorie calculator removes the guesswork and gives you a specific, personalized number based on your real body and lifestyle.
That said, calorie calculators are starting points, not commandments. The formulas are accurate within about 10-15% for most people, but individual metabolism varies. The smartest approach is to use the calculator to get an initial target, follow it for 2-3 weeks, and adjust based on real-world results.
Here are typical maintenance calorie ranges by age, gender, and activity level. Use these for context — your personalized number from our calorie calculator will be more accurate.
| Group | Sedentary | Moderate | Very Active |
|---|---|---|---|
| Women 19-30 | 1,800-2,000 | 2,000-2,200 | 2,400 |
| Women 31-50 | 1,800 | 2,000 | 2,200 |
| Women 51+ | 1,600 | 1,800 | 2,000-2,200 |
| Men 19-30 | 2,400-2,600 | 2,600-2,800 | 3,000 |
| Men 31-50 | 2,200-2,400 | 2,400-2,600 | 2,800-3,000 |
| Men 51+ | 2,000-2,200 | 2,200-2,400 | 2,400-2,800 |
For weight loss, subtract about 500 calories from your maintenance number for ~1 lb/week loss. For muscle gain, add 200-500 calories.
For detailed answers and a personalized calculation, use our Calorie Calculator.
Yes, completely free. No signup, no email required, no subscription. All calculators work in your browser, and your inputs stay on your device — nothing is sent to our servers.
For most people, the Mifflin-St Jeor formula is recommended — it's the most accurate for the general population. Use Katch-McArdle if you know your body fat percentage (more accurate for very lean or muscular individuals). Harris-Benedict is fine but slightly older. All three are available in our Calorie Calculator.
Our calculators are designed for adults aged 18+. Children's calorie needs depend on growth stage, puberty, and developmental factors that adult formulas don't account for. For children's nutrition, consult a pediatrician or registered dietitian.
Treat it as a starting reference rather than a target. Predictive equations fall within roughly ten percent of measured values, and food labels carry their own tolerance, so precise daily tracking is less precise than it looks. Pair it with our BMR calculator to see the resting portion, and plan any sustained change with a doctor or registered dietitian.
Get your personalized daily calorie target in under a minute. Free, accurate, no signup required.
Open Calorie Calculator →Daily energy requirement is built in two parts. The first is basal metabolic rate, the energy your body uses at rest for breathing, circulation and cell repair, which accounts for the majority of the total. The second is everything you do on top of that: moving, working, exercising and digesting food.
Both parts are estimated rather than measured. Predictive equations typically fall within about ten percent of a measured value, which means a calculated figure of 2,000 could genuinely be anywhere from 1,800 to 2,200. That range matters when interpreting the number.
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | 1.2 | Desk work, little formal exercise |
| Lightly active | 1.375 | Light exercise 1 to 3 days weekly |
| Moderately active | 1.55 | Moderate exercise 3 to 5 days weekly |
| Very active | 1.725 | Hard exercise 6 to 7 days weekly |
| Extra active | 1.9 | Physical occupation plus training |
Selecting a higher activity level than your week genuinely reflects can inflate the estimate by several hundred calories a day. If you are between two categories, the lower one is usually closer to reality.