Use this Calorie Calculator to work out out how many calories per day you should eat to lose or gain weight. The results will be displayed as how many calories you need to change your weight in kilograms. Simply enter your current weight, height, age, then specify man or woman and choose an activity level from the Calorie Calculator options to get your daily calories:
This is the free calcount Calorie Calculator. Use the calculator to find out how many calories you need per day to lose weight. The calculator will display your TDEE (Total Daily Expenditure) which is a metric showing how many calories you use per day, factoring in your exercise level. It can also be used as a daily calorie intake calculator to show your maintenance calorie count, weight gain daily calories and calories burned through Basal Metabolic Rate (BMR).
For a food calories calculator (to calculate how many calories there are in varying amounts of different foods), use the Food Search Box. Read on to learn more about the Calorie Calculator and why you should use it:
How to use the Calorie Calculator
Simply enter your physical details into the calculator, then select an activity level before clicking the Calculate button. Your body information (age, gender, height, and weight) determine your Basal Metabolic Rate (BMR). The amount of energy burned through other activity is added to the BMR to arrive at the TDEE. Then, a formula applies projected weight loss or gain resulting from changes in calorie intake, given the TDEE.
Remember to choose your current or planned activity level from the drop-down box.
To make a record of your results and monitor your progress, set up a free Calorie Tracker account and take your calorie calculations to a whole new level!
Using Calorie Calculator for Weight Loss
Using this Calorie Calculator for the purposes of weight loss is a good idea. These days, we are buffeted with all sorts of weight loss advice and information, some of it is good and some of it is bad. Just remember that, after you consume all the information and advice out there, you are going to go about your daily life and eat some sort of food. That food is going to have calories, and those calories are going to factor into your body weight in some way.
For humans, calories are the purpose of food and the reason for fat. Calculating your calories is therefore the only practical and objectively measurable way of controlling how much fat your body builds. Yes, there are a thousand complications, as we discuss here, but the simple truth is that you can take control of your body weight through calorie calculation. You can use this simple Calorie Calculator to lose weight! The elegance of a calorie calculation is that you can even predict the time you will need to lose a specific amount of weight.
This is the process you need to take if you want to become a proper calorie counter:
Find your BMR (Basal Metabolic Rate)
Use the calcount Calorie Calculator to find your BMR, which is the amount of energy your body uses for basic functions like breathing, maintaining body temperature, pumping the heart, and so on. To your BMR, add the calories you typically use for daily activities and so arrive at your Total Daily Energy Expenditure. Don’t worry if that sounds too complicated, our calcount Calorie Calculator finds your TDEE automatically, based on your activity inputs.
Decide upon a Weight Loss Goal
Goalposts. You need goalposts when you are calculating calories. Pick a weight in kilograms: a number, any number (the more realistic the better). Consider that, as a rule of thumb, a calorie deficit of 500 calories per day will cause the loss of half a kilogram of body fat. Also, bear in mind that most credible nutritionists advise against trying to consistently lose more than one kilogram per week. Finally, recall that your body is not a simple machine which will lose exactly 500g for every 500 daily calorie shortage!
Plan your Calorie Control System
You now have a weight loss goal and a daily calorie target, but how will you hit the mark every day? There are so many complications and variables in the complex world known as modern life that it can be overwhelming to even think about calculating and controlling the number of calories you will eat on a given day. If you are in this state of overwhelm, we have good news for you, in the form of three words: calcount Calorie Tracker. Calorie Tracker is our free tool for tracking your daily calories and reporting on your progress towards your weight loss goal. You simply find how many calories there are in the food you ate (use our Food Search Box for this), then record it in your personal Food Diary (Meal Tracker) in the Calorie Tracker.
Calculate Calories Daily
Now that you have a target, a plan, and a system, all you must do is the hard part. Live your life, eat food, and stay within your daily calorie target. If you go over your target, do not despair! Life happens. When the sun rises, just pick it up from where you left off. Meal by meal, day by day, week by week, you will surely lose weight if you stick to your Calorie Calculation.
When things like your weight, lifestyle, or age change, just recalculate and keep going. Never stop Never Stopping.
Our calcount Calorie Calculator is also a BMR Calculator! If you choose “Basal Metabolic Rate (BMR)” instead of “Sedentary”, “Lightly Active”, or one of the other activity options, the calculator will display your BMR.
Basal Metabolic Rate (BMR)
What is BMR (Basal Metabolic Rate) and why is it important to understand? Put simply, BMR is the number of calories your body needs to run in “idle” mode. Basal Metabolism is the lowest, most basic (basal) life activities (metabolism) your body does in order to keep you alive. BMR is the speed at which your body uses energy when it is basically keeping you alive: it determines how many calories per day your body needs for its basic functions.
Think of it like a car which has been started up in the garage. You start your car up in the morning and let it run before you put it into gear. The engine is turning and the aircon is whirring and keeping the passenger comfortable. The exhaust pipe is quietly expelling waste products from the slow fuel burn and the radio is pumping out some sweet tunes to keep the passenger in a good mood. There is a smooth purr from the engine as a steady squeeze of fuel from the tank is sprayed into the cylinders.
BMR never stops for as long as you live…
The car is running but it is not actually going anywhere. It is not using its wheels, gears, steering system, headlights or any of the other things it uses when it is on the highway or driveway.
Instead of an engine, aircon, exhaust system, radio, we humans have muscles, a heart, liver, kidneys, a brain and all the other organs which keep our bodies running at a basic level.
If there is not enough fuel in the tank to spray into the engine the car will splutter, the aircon will stop and the radio will shut down.
BMR is like your heart, it does not stop whilst you are alive. In fact, BMR is your heart, lungs, liver and other essential organs just doing their thing.
Different BMRs = Different Calories
Not all cars are the same. A little two-seater micro-mini car with three jam-jar sized engine cylinders is going to idle very differently from a massive V8 ute with twin turbos and a bumpy bonnet. The V8 is going to use much more fuel than the mini, even if the two cars do the exact same thing by idling in the garage all day.
In the same way, old cars idle differently from new cars. Cold cars need more fuel for the aircon than warm cars. Race cars with high-octane fuel and nitrous oxide in their engines turn faster than family wagons. The same is true for humans and BMR, with size, age, temperature, genes, hormone balance and other factors all affecting the rate of calorie burn at a basic level.
BMR is the basis for Calorie Control
Humans are different from cars because we burn most of our fuel (calories) in “idle” or “basal” mode. At least 60% of all calories used by everyone goes into basal metabolism. Quietly humming along, your liver alone burns about 15% of your daily total calories just by doing its basic job.
Cars would probably be the same too if they never turned off and were able to repair, re-paint, reproduce, re-upholster, refuel and think for themselves!
Calculate your BMR!
You can calculate how many calories your body needs daily by first multiplying your BMR by one day then adding the number of calories you use in doing activities like getting out of bed, going about you day and performing exercises. This amount is known as your Maintenance Calories or Total Daily Energy Expenditure (TDEE).
To lose weight, you will need to eat fewer calories than your Maintenance Calories. Exactly how many calories per day depends on many factors, but generally a reduction of between 15 and 20% will result in weight loss. For a more detailed and personalised calculation, use our app.
To gain Weight, eat more calories than your Maintenance Calories. Use our food calorie calculator to discover high-calorie food options which can increase your daily calorie intake to levels beyond your Maintenance Calories.
Find your BMR, TDEE and Maintenance Calories, Weight Loss Calories and Weight Gain Calories with our Calorie Counter Calorie Calculator!
How does Calorie Calculator work?
Through decades of scientific study using techniques such as indirect calorimetry, biologists have progressively devised formulas to calculate BMR. Since it is impractical for the average person to undertake a calorimetry exam, we can simply apply one of these calorie calculation formulas to the metrics of the individual and get a viable estimate of that person’s BMR.
Our Calories Calculator uses the widely accepted Mifflin St Jeor formula to determine weight loss, so you may be confident that the results are credible and actionable.
The formula uses the information you input to get an accurate estimate of your Resting Metabolic Rate (RMR), and thereby work out how many calories you use per day. RMR and BMR are similar concepts, but we do not need to get into the precise nuanced differences here. Suffice to know that most current nutrition scientists prefer the Mifflin St. Jeor formula over older formulas like the Harris-Benedict formula.
Got Calories, now what?
Start counting calories! Use Calorie Tracker to set a target and generate a personalised meal-by-meal calorie plan with a macro-nutrient breakdown. Then, keep a personal online diary to monitor your meals, daily calorie intake, mood, activities, weight and measurements. It is free and easy!
Use the Food Search Box as a food calorie calculator to work out which foods and what size portions to eat and drink so that your personal calorie count is achieved. Then, see how your body changes as you monitor your weight, BMI, BMR and physical measurements with Calorie Tracker.
Browse through our Posts to read about nutrition and wellness, so that you become better informed about your food and lifestyle choices.
Calorie Control, day-by-day
Calorie control is a daily practice, you need patience and steadiness. One meal, snack, and drink at a time. If you know what you are putting into your body every day, you know what you will weigh at the end of the week.
Use the Calories Calculator as you develop and change. More active lifestyles use more energy. Older people require less energy. Men need more calories than women, since they have larger muscle mass. Does it seem like you work out more in summer than in winter? Compare your results with different inputs. People change, it is therefore interesting to see how their calorie counts change with them.
Remember that, as your weight changes, your calorie requirements change along with it. For best results, recalculate your required calorie intake at regular intervals as you lose or gain weight.