Calorie Calculator
Estimate daily calories (TDEE) & BMR.
100% private — runs in your browser, nothing is uploaded.
Maintenance calories (TDEE)
2,556
calories / day
Base metabolic rate (BMR): 1,649 cal/day
| Goal | Calories/day |
|---|---|
| Lose weight (~0.5 kg/week) | 2,056 |
| Mild loss (~0.25 kg/week) | 2,306 |
| Maintain weight | 2,556 |
| Mild gain (~0.25 kg/week) | 2,806 |
| Gain weight (~0.5 kg/week) | 3,056 |
Estimates use the Mifflin–St Jeor equation. They are a starting point, not medical advice — adjust based on real-world results and consult a professional for personalized guidance.
How to use the Calorie Calculator
- 1Choose your units
Switch between metric (cm/kg) and imperial (ft/in/lb).
- 2Enter your details
Add your sex, age, height and weight.
- 3Pick an activity level
Select how active you are on a typical week.
- 4Read your targets
See your maintenance calories plus targets to lose or gain weight.
Free online calorie calculator
This calorie calculator estimates how many calories you burn per day and how many to eat to lose, maintain or gain weight. It combines the trusted Mifflin–St Jeor formula with your activity level to give a personalized daily calorie target.
How it works
First it calculates your BMR — the calories your body needs at rest. Then it applies an activity multiplier to find your TDEE, the total calories you burn in a day. Eating around your TDEE maintains weight; eating below it creates the deficit needed for fat loss, and above it supports muscle gain.
Turning calories into results
One pound of body fat is roughly 3,500 calories, so a daily deficit of 500 calories predicts about a pound of loss per week. Losing faster than 1% of body weight per week risks muscle loss, so the mild-loss target is often more sustainable. Pair the number with adequate protein and strength training to keep muscle while losing fat.
Accuracy and adjustment
All formulas are estimates. Track your intake and weight for 2–3 weeks, then nudge your target up or down by 100–200 calories based on the trend. The scale plus how your clothes fit are the real feedback loop — the calculator just gives you a smart starting point.
Frequently Asked Questions
How are my daily calories calculated?
The tool uses the Mifflin–St Jeor equation to estimate your Basal Metabolic Rate (BMR) from age, sex, height and weight, then multiplies it by an activity factor to get your Total Daily Energy Expenditure (TDEE) — the calories you burn per day.
What is the difference between BMR and TDEE?
BMR is the energy your body uses at complete rest just to stay alive. TDEE is your BMR plus the calories burned through daily movement and exercise. TDEE is the number to eat around to maintain your weight.
How many calories should I eat to lose weight?
A deficit of about 500 calories per day below your TDEE leads to roughly 0.5 kg (1 lb) of loss per week. The results table shows target calories for mild and standard loss so you can pick a sustainable pace.
Which activity level should I choose?
Be honest and count only real activity. Most people with desk jobs who exercise a few times a week fall under 'lightly' or 'moderately active'. Overestimating activity is the most common reason the numbers feel too high.
Is the Mifflin–St Jeor equation accurate?
It is one of the most accurate formulas for the general population and is widely used by dietitians. Still, it is an estimate: individual metabolism varies, so treat the result as a baseline and adjust based on how your weight actually responds over 2–3 weeks.
Is this medical advice?
No. This calculator is for general information only. For personalized nutrition or if you have a medical condition, consult a doctor or registered dietitian.