Find out how many calories you need per day to lose, maintain, or gain weight. Our free calorie calculator estimates your daily needs based on your age, gender, and activity level. 

Eat Fewer Calories." But How Many Is Right for You?

"Calories." It's a word we hear everywhere in the world of health, diet, and fitness. We're told to count them, burn them, and cut them. But what exactly is a calorie, and how many does your unique body actually need?

Think of calories as the energy your body uses to function—to breathe, to walk, to think. Your personal calorie needs are not one-size-fits-all; they depend on your age, gender, size, and how active you are. Understanding your personal number is the first and most important step toward any weight management goal, whether you want to lose, maintain, or gain weight.

Why a Calorie Calculator is Your Starting Point

Instead of guessing or following a generic diet plan, a calorie calculator gives you a personalized, science-based target. It helps you:

• Create a Clear Goal: Get a specific daily calorie target to aim for, removing the guesswork.

• Understand Energy Balance: Learn the concept of "calories in vs. calories out," which is the foundation of weight management.

• Make Informed Food Choices: When you know your daily budget, you can make smarter decisions about your meals and snacks.

• Personalize Your Plan: Get a baseline that you and a health professional can use to create a safe and effective nutrition plan.

Find Your Personal Calorie Target

It’s quick and easy to get your personalized estimate:

1. Open the Calorie Calculator: Navigate to the FreeXTool Calorie Calculator.

2. Enter Your Details: Input your age, gender, height, and current weight.

3. Select Your Activity Level: Be honest about how active you are, from sedentary (desk job) to very active (daily intense exercise).

4. See Your Numbers: The calculator will show you an estimate of the calories you need per day to maintain your current weight, as well as targets for mild and extreme weight loss or gain.

Pro-Tip: Calories Aren't Everything

Your calorie target is a powerful guide, but remember that the quality of your calories matters just as much as the quantity. A diet rich in nutrient-dense foods like vegetables, lean proteins, and whole grains will keep you feeling full and energized, making it much easier to stick to your goals.

Take the next step in your health journey with these tools:

• BMI Calculator

• KG to Lbs Converter

• Weight Converter