Calorie — Free Online Calculator
Daily needs. Free calorie with instant results.
Last updated: 2026-06-01
Your Details
Moderate exercise 3-5 days/week
Daily Calorie Needs
Daily Calorie Needs (TDEE)
2,507
calories/day to maintain weight
BMR (Basal Metabolic Rate)
1,618
Calories at rest
Activity Multiplier
1.55x
moderate
Lose Weight
2007
Maintain
2507
Gain Weight
3007
Recommended Macros (Balanced)
188g (30%)
251g (40%)
84g (30%)
Calories Based on Your Goals
Extreme Loss
1507
-1 kg/week
Weight Loss
2007
-0.5 kg/week
Mild Loss
2257
-0.25 kg/week
Maintain
2507
Current weight
Mild Gain
2757
+0.25 kg/week
Weight Gain
3007
+0.5 kg/week
Calorie Basics
A calorie is a unit of energy. Your body needs calories to perform basic functions (breathing, circulation) and physical activities.
Key Terms
- BMR: Calories burned at complete rest
- TDEE: Total daily calories including activity
- Deficit: Eating less than TDEE (weight loss)
- Surplus: Eating more than TDEE (weight gain)
Tips for Your Goal
Track Consistently
Use a food diary or app for accuracy.
Prioritize Protein
Helps preserve muscle and keeps you full.
Be Patient
Sustainable change takes time. Aim for 0.5-1 kg/week.
Want More Health Insights?
Explore our other health calculators for a complete picture.
Results are estimates for planning purposes only. Verify important financial or health decisions with a qualified professional.