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Calorie Calculator

Calculate your daily calorie needs based on age, height, weight, activity level, and fitness goals. Get personalized targets for weight loss, maintenance, or muscle gain.

Used 48.8K times today

How to Use Calorie Calculator

  1. 1

    Enter your body stats

    Provide your age, gender, height, and current weight to establish your baseline metabolic rate.

  2. 2

    Choose your activity level

    Select how active you are — from sedentary (desk job, little exercise) to extra active (intense training twice a day).

  3. 3

    Pick your goal

    Choose whether you want to lose weight, maintain your current weight, or gain muscle mass to get a tailored daily calorie target.

Frequently Asked Questions

What formula does the calorie calculator use?
The calculator uses the Mifflin-St Jeor equation, the most accurate formula for estimating Basal Metabolic Rate (BMR). It then applies an activity multiplier to calculate Total Daily Energy Expenditure (TDEE).
How many calories should I cut to lose weight?
A deficit of 500 calories per day generally produces about 1 pound of fat loss per week. The calculator applies this automatically when you select the weight loss goal.
Is this the same as a TDEE calculator?
Yes — TDEE (Total Daily Energy Expenditure) is another name for your total daily calorie burn. The Calorie Calculator and TDEE Calculator cover the same core calculation with slightly different output formats.

About Calorie Calculator

The Calorie Calculator on Utilko gives you a science-backed daily calorie target tailored to your body and goals. Using the widely validated Mifflin-St Jeor formula, it estimates your Basal Metabolic Rate (BMR) and then scales it to your real-world activity level to calculate your Total Daily Energy Expenditure (TDEE).

Whether you are trying to lose fat, build muscle, or simply maintain your current weight, knowing your true calorie needs is the foundation of any nutrition plan. No sign-up required, no data stored — all results are calculated instantly in your browser.

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