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Health
Height Prediction Calculator
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Calorie Calculator
Calculate your daily calorie needs and the calories in food.
✅ Free
📅 Updated 22.9.2026
🏥 Health Calculator
About this calculator
What is the Calorie Calculator – Daily Energy Needs?
The calorie calculator calculates your daily energy needs (TDEE) based on age, gender, height, weight, and activity level. The result indicates how many calories you need per day to maintain your weight.
The calculator is completely free, works directly in your browser, and does not store personal information. All calculators on this site are based on up-to-date data.
Calculation Principle
TDEE = BMR × activity factor. BMR (Mifflin-St Jeor): 10×weight + 6.25×height − 5×age ± 5
Enter your measurements into the calculator fields and press the calculate button – the result will be displayed immediately. You can try different values to compare various scenarios.
Practical Example
Woman, 32 years old, 65 kg, 168 cm, moderate exercise → BMR 1,440 kcal × 1.55 = 2,232 kcal/day.
The result is an estimate – for accurate clinical measurements, consult a healthcare professional.
Purpose of the Calculator
The calculator is suitable for self-monitoring health, planning workouts, and general health literacy. Tracking values over time provides valuable information about changes in the body.
Remember that a single measurement result does not tell the whole story – what matters more is the direction and trend over multiple measurement periods.
Practical Tips
- Only increase activity level if you truly engage in exercise – most people overestimate their activity.
- Start with a -300 kcal deficit: it is sufficient for weight loss without hunger.
- Increase protein intake on a weight loss diet to maintain muscle mass.
Frequently Asked Questions
Calorie requirement = basal metabolic rate (BMR) × activity factor (PAL). BMR is calculated using the Mifflin-St Jeor formula based on age, weight, height, and gender. The activity factor ranges from 1.2 (sedentary) to 1.9 (heavy work + sports).
The need varies between 1,400–3,500 kcal depending on age, size, gender, and activity level. A typical sedentary woman needs about 1,800–2,000 kcal and a man about 2,200–2,500 kcal.
A safe calorie deficit is 300–500 kcal/day, leading to approximately 0.3–0.5 kg weight loss per week. A deficit over 1,000 kcal/day is not recommended without medical supervision.
Favor vegetables, legumes, whole grains, and protein – they effectively satisfy in relation to calorie intake. Reduce the amount of processed foods and sugar.
Our macro calculator calculates protein, carbohydrate, and fat amounts separately based on your goals, such as building muscle, weight loss, or maintenance.
1 hours of running typically burns 500–700 kcal, gym training 300–500 kcal. Our TDEE calculator automatically takes activity level into account.