Free Calorie Calculator
Wondering how many calories you should eat each day? Our free Calorie Calculator estimates your daily calorie needs based on your age, sex, height, weight, activity level, and fitness goal.
Whether you want to lose weight, maintain your current weight, or build muscle, this calculator gives you a personalised starting point in seconds.
What Is a Calorie Calculator?
A calorie calculator estimates how many calories your body needs each day. It first calculates your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, then adjusts it based on your activity level to estimate your Total Daily Energy Expenditure (TDEE).
From there, it recommends calorie targets based on your goal.
How Many Calories Should You Eat?
Your ideal calorie intake depends on your goal:
Lose Weight: Eat 15–25% below your maintenance calories.
Maintain Weight: Eat around your maintenance calories.
Build Muscle: Eat 5–15% above your maintenance calories.
A moderate calorie deficit is generally more sustainable than an aggressive one and helps preserve muscle while losing fat.
Is This Calculator Accurate?
This calculator uses one of the most widely accepted methods for estimating calorie needs. However, metabolism varies between individuals, so the result should be treated as a starting point.
Track your weight and adjust your calorie intake based on your actual progress over the following weeks.
Calories Aren't Everything
Your calorie target is important, but it's only one piece of the puzzle. Training, protein intake, sleep, recovery, and consistency all affect your results.
That's why TheBean.ai ai-powered personal trainer goes beyond simple calculators. It learns from your workouts, progress, and goals to provide personalised coaching that adapts as you improve—helping you make smarter decisions every day.
