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Calories Calculator
Calories Calculator to Estimate Daily Calorie Needs
Estimate maintenance calories, weight loss calories, and weight gain calories using BMR and activity level.
How the calories calculator works
CalcNest estimates BMR using the Mifflin-St Jeor equation and multiplies it by your selected activity level to estimate TDEE, or Total Daily Energy Expenditure.
Long-tail planning uses
- Use maintenance calories to understand your current daily energy needs.
- Use the weight loss target as a starting estimate for a calorie deficit.
- Use the weight gain target to plan a small calorie surplus.
- Pair this with the BMI calculator to review weight category context.
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Frequently asked questions
What is a calories calculator?
It estimates daily calorie needs using age, gender, height, weight, and activity level.
What is TDEE?
TDEE means Total Daily Energy Expenditure, or the estimated calories you burn in a day including activity.
How many calories should I eat for weight loss?
A moderate deficit of about 300 to 500 calories below maintenance is commonly used, but individual needs vary.
Is this medical advice?
No. This is an estimate for planning and should not replace advice from a doctor or registered dietitian.
Trust notes
Last updated: June 2026. Reviewed for calculation clarity by the CalcNest editorial team. Calorie needs vary by metabolism, health conditions, training, sleep, and diet quality.
This calculator is for education only and is not medical advice. Consult a qualified health professional for weight loss, weight gain, diabetes, pregnancy, eating disorder, or clinical nutrition guidance.