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Free Health & Fitness Calculators for Weight Loss

Calculate calories, BMI, and workout metrics to reach your health goals.

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Calorie Burn Quick Reference

Activity	Calories/Hour*	Intensity	Use
Walking (3 mph)	280-320	Low	Daily activity
Jogging (5 mph)	480-560	Moderate	Cardio workout
Running (8 mph)	800-950	High	Intense cardio
Cycling (12 mph)	400-500	Moderate	Low impact
Swimming	400-700	Moderate-High	Full body
HIIT Training	500-800	High	Fat burning
Weight Training	200-400	Moderate	Muscle building
Yoga	180-300	Low	Flexibility

* Values are approximate and may vary based on individual factors.

How to Calculate Your Daily Calorie Needs

1Enter your age, weight, height, and gender
2Select your activity level (sedentary to very active)
3Get your maintenance calories (TDEE)
4Subtract 300-500 for weight loss, or add 300-500 for muscle gain

Frequently Asked Questions

How many calories should I eat to lose weight?

To lose weight, you need a calorie deficit of 300-500 calories per day. Use our calorie calculator to find your maintenance calories, then subtract 300-500 for sustainable weight loss of 0.5-1 lb per week.

What is a calorie deficit?

A calorie deficit occurs when you consume fewer calories than your body burns. This forces your body to use stored fat for energy, resulting in weight loss.

How do I calculate my maintenance calories?

Your maintenance calories (TDEE) depend on your age, weight, height, gender, and activity level. Our calculator uses the Mifflin-St Jeor equation for accurate results.