Calorie Calculator

This free calorie counter helps you find how many calories you need each day to stay at your current weight, lose fat, or gain muscle. Just enter your age, gender, height, weight, and how active you are.

Good for people who want to:

• Lose belly fat and get lean
• Build muscle mass naturally
• Maintain current body weight
• Plan their diet and meal prep

We use the science-backed Mifflin-St Jeor formula that doctors and dietitians trust. More accurate than old calorie calculators for weight loss or bulking.

Your daily calorie number is just a starting point. Here's how to use it:

• Want to lose weight? Eat 300-500 calories less than shown
• Want to gain muscle? Eat 300-500 calories more than shown
• Happy with your weight? Eat around the number shown

Track your progress for 2-3 weeks. If not seeing changes, adjust by 100-200 calories. The CDC says losing 1-2 pounds weekly is safest.

Calories matter because:

• Eat more than you burn = weight gain
• Eat less than you burn = weight loss
• Eat equal to what you burn = maintain

Our bodies burn calories all day, even sleeping. This calculator finds your "maintenance calories" - what keeps your weight stable right now.

For best fat loss or muscle gain, combine calorie counting with protein-rich foods and strength training. See NIH portion tips.

Try these other free calculators:

• BMI Calculator - Check if your weight is healthy
• Body Fat % Calculator - Estimate fat vs muscle
• Macro Calculator - Find perfect protein/carbs/fat
• Water Calculator - How much to drink daily
• Ideal Weight Calculator - Your perfect weight range