What is a daily calorie calculator?

A daily calorie calculator estimates your calorie needs based on factors like age, gender, weight, height, activity level, and goals (weight loss, gain, or maintenance) using the Mifflin-St Jeor equation.

How do I use this calorie calculator for weight loss?

Enter your details, select 'Lose weight' as your goal, and the calculator will provide a calorie deficit plan, macro breakdown, and meal recommendations to support weight loss.

What is BMR in a calorie calculator?

BMR (Basal Metabolic Rate) is the number of calories your body needs at rest. This calculator uses BMR to estimate your total daily calorie needs based on activity level.

The Best Daily Calorie Calculator No Signup 2025

Daily Calorie Calculator 2025 - Free with Macros

Calculate your daily calorie needs for weight loss, gain, or maintenance with our free tool.

Age (years):

Gender:

Male

Female

Weight (kg):

Height (cm):

Activity Level:

Fitness Goal:

Your Daily Calorie Needs

Basal Metabolic Rate (BMR):

Maintenance Calories:

Recommended Daily Calories:

Macro Breakdown

Food Recommendations

Meal Planning

Recommended Macronutrient Distribution

Protein:

Carbohydrates:

Fats:

This balanced macro distribution supports your fitness goal while providing essential nutrients for health and energy.

Optimized Food Choices for Your Goal

Proteins

Focus on: Lean chicken, turkey, fish, eggs, tofu, legumes, Greek yogurt

Limit: Processed meats, high-fat cuts, breaded or fried proteins

Carbohydrates

Focus on: Vegetables, berries, legumes, small amounts of whole grains

Limit: Bread, pasta, rice, potatoes, sugary foods, fruit juices

Fats

Focus on: Avocados, nuts, seeds, olive oil, fatty fish

Limit: Trans fats, fried foods, processed snacks, excessive butter

Beverages

Focus on: Water, green tea, black coffee, herbal tea

Limit: Alcohol, sweetened drinks, energy drinks, flavored lattes

Sample Meal Plan for Your Calorie Needs

Based on your daily calorie needs of calories, here's how to distribute your meals:

Breakfast (25% of calories)

Options: Oatmeal with fruit and nuts, Greek yogurt parfait, egg white omelet with vegetables

Lunch (30% of calories)

Options: Grilled chicken salad, tuna wrap with vegetables, quinoa bowl with roasted vegetables

Dinner (30% of calories)

Options: Baked salmon with steamed vegetables, turkey stir-fry with brown rice, lentil soup with side salad

Snacks (15% of calories)

Options: Apple with almond butter, protein shake, veggie sticks with hummus

This free daily calorie calculator provides an estimate based on the Mifflin-St Jeor equation. Individual needs may vary. Consult with a healthcare professional or registered dietitian for personalized advice.

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