Calorie Calculator

Your daily calorie needs — BMR, maintenance calories and lose/gain targets.

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Results update instantly as you type.

Maintenance calories (TDEE) per day
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BMR (calories at rest)
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Activity multiplier
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To lose weight (−500 / day)
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To gain weight (+500 / day)
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🔥 How This Calorie Calculator Works

  1. 1.Enter your details. Age, sex, height and weight — US units by default, metric if you prefer.
  2. 2.Pick your activity level honestly. Most people overestimate this — when in doubt, choose the lower option for a more realistic target.
  3. 3.The formula. First your BMR is calculated with Mifflin-St Jeor, then multiplied by your activity factor (1.2–1.9) to get your TDEE — the calories that maintain your current weight.
  4. 4.Adjust for your goal. Eat around maintenance to stay the same, about 500 below to lose roughly 1 lb a week, or about 500 above to gain steadily.
  5. 5.Treat it as an estimate. Real needs vary with muscle mass, hormones and health. Track your weight for 2–3 weeks and adjust by 100–200 calories if it is not moving as expected.

❓ FAQ

What is the difference between BMR and TDEE?

BMR (Basal Metabolic Rate) is the calories your body burns at complete rest just to stay alive. TDEE (Total Daily Energy Expenditure) multiplies your BMR by an activity factor to estimate everything you burn in a full day — that is your maintenance calorie level.

Which formula does this calorie calculator use?

The Mifflin-St Jeor formula, which research has found to be the most accurate of the common BMR formulas: for men, BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5; for women, the same formula ends with − 161 instead of + 5.

How many calories should I eat to lose weight?

A common approach is to eat about 500 calories per day below your maintenance (TDEE), which works out to roughly 1 lb (0.45 kg) of weight loss per week. This calculator shows that target automatically. Very low calorie diets should only be followed with medical guidance.

Is this calorie calculator free?

Yes — 100% free, no sign-up. Your age, height and weight stay in your browser; nothing is uploaded, saved or tracked.