Calorie Calculator Online — Calculate Daily Calorie Needs Instantly

Knowing your daily calorie needs is the foundation of any nutrition plan — whether you want to lose weight, gain muscle, or simply maintain your current weight. The Calorie Calculator gives you a personalised daily calorie target based on your body stats and activity level, instantly.

How the Calorie Calculator Works

The calculator uses the Mifflin-St Jeor equation — currently the most accurate formula for estimating Basal Metabolic Rate (BMR) — and multiplies it by an activity factor to get your Total Daily Energy Expenditure (TDEE).

For men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5

For women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161

Your BMR is then multiplied by your activity level to get your daily calorie needs.

How to Use the Calorie Calculator

1. Go to rohansurve.in/free-tools/calorie-calculator
2. Enter your age, gender, height, and weight
3. Select your activity level
4. Get your daily calorie needs instantly — for maintenance, weight loss, and weight gain

Activity Level Guide

Choosing the right activity level is the most important input after your body stats:

• Sedentary — desk job, little or no exercise
• Lightly active — light exercise 1-3 days per week
• Moderately active — moderate exercise 3-5 days per week
• Very active — hard exercise 6-7 days per week
• Extra active — physical job plus hard exercise, or twice-daily training

Most people overestimate their activity level. If in doubt, choose one level lower than you think.

Calorie Targets for Different Goals

Weight maintenance — eat at your calculated TDEE

Weight loss — eat 300-500 calories below your TDEE for steady, sustainable loss (roughly 0.3-0.5 kg per week)

Weight gain/muscle building — eat 200-300 calories above your TDEE for lean gains

Aggressive calorie deficits (more than 500 calories below TDEE) often lead to muscle loss, fatigue, and unsustainable restriction.

Related Health and Calculator Tools

• TDEE Calculator — detailed total daily energy expenditure with macro breakdown
• Weight Converter — convert kg to pounds for the calculator inputs
• Age Calculator — calculate exact age if unsure
• Percentage Calculator — calculate percentage of calories from each macro
• Average Calculator — average your calorie intake over a week

All free at rohansurve.in/free-tools.

Know Your Number

The Calorie Calculator gives you a data-based starting point for your nutrition. Enter your stats, get your number, and adjust based on real results over 2-3 weeks.