Calorie Calculator

Enter your age, sex, height, weight and activity level to estimate your BMR, your daily calorie needs (TDEE), and targets for losing or gaining weight.

Your details are used only in your browser and never uploaded or stored.

How to use Calorie Calculator

  1. Enter your age, sex, height and weight.
  2. Pick the activity level that matches your week.
  3. Read your BMR and maintenance calories (TDEE).
  4. Use the loss/gain targets as a starting point.

About this tool

BMR is the energy your body burns at complete rest; multiplied by an activity factor it becomes your TDEE — the calories that keep your weight stable.

This tool uses the Mifflin-St Jeor equation, the formula most dietitians rely on, and shows a gentle ±500 kcal target for losing or gaining about half a kilogram per week.

When to use it: planning meals for maintaining, losing or gaining weight.

Frequently asked questions

How accurate is this?
It is a well-validated estimate, not a medical measurement. Individual bodies vary, so treat the numbers as a starting point and adjust after a few weeks of real results.
What is the difference between BMR and TDEE?
BMR is what your body burns at complete rest; TDEE multiplies that by your activity level. TDEE is your daily maintenance number.
Why the Mifflin-St Jeor equation?
It is regarded as the most accurate general-purpose formula and is the one most dietitians reach for.
What is a sensible calorie deficit?
About 500 kcal below maintenance per day, which loses roughly half a kilogram a week. Much larger deficits risk muscle loss and rebound.
Do macronutrients matter?
Calories set the direction — loss or gain — while adequate protein helps preserve muscle. The tool shows a common protein range as a starting point.
Does it apply during pregnancy or illness?
Needs differ greatly in those situations — follow medical guidance rather than a general calculator.

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How to use Calorie Calculator

Enter the required values into the Calorie Calculator fields. The calculation updates as you adjust inputs. Use the result for planning, comparison, or documentation.

Practical benefits

Frequently asked questions

Is this tool free to use?
Yes. Calorie Calculator is fully free with no account or subscription required.
Does it upload my files?
No. All processing occurs locally within your browser session.
Can I use this for professional projects?
Yes, the tool is designed for both casual and professional use. Always verify critical outputs.