Life Tools

Calorie Calculator

Calculate your daily calorie needs based on age, gender, height, weight, and activity level. Get your BMR, TDEE, and targets for weight loss, maintenance, or muscle gain.

Runs in browserFree & no signupMifflin-St Jeor formula

Your Details

Gender

Age (years)

Height

Weight

Activity Level

Your Results

BMR

1,674

kcal/day at rest

TDEE

2,594

kcal/day to maintain

Calorie Targets by Goal

Lose Weight

500 kcal deficit/day

2,094 kcal

Maintain Weight

Maintain current weight

2,594 kcal

Gain Muscle

500 kcal surplus/day

3,094 kcal

Note: These are estimates based on the Mifflin-St Jeor equation. Individual metabolism varies. Consult a healthcare professional for personalised dietary advice.

How to calculate your daily calories with Calorie Calculator

Get your BMR and TDEE in seconds using the Mifflin-St Jeor formula — the gold standard for estimating daily calorie needs.

01
Enter your personal details
Input your age, sex, height, and weight. You can switch between metric (cm/kg) and imperial (ft/lbs) units at any time.
02
Select your activity level
Choose the option that best describes your typical week — from sedentary (desk job, little exercise) to extra active (hard training twice a day). This determines your TDEE multiplier.
03
Review your BMR and TDEE
The calculator shows your Basal Metabolic Rate (calories burned at rest) and Total Daily Energy Expenditure (calories burned with your activity level) using the Mifflin-St Jeor formula.
04
Set a goal and get your target calories
Choose whether you want to lose weight, maintain, or gain weight. The tool adjusts your daily calorie target with a safe deficit or surplus and shows a macronutrient breakdown.

What people use it for

Whether you're cutting, bulking, or maintaining, knowing your calorie needs is the first step to any nutrition plan.

Weight loss planning

Find your TDEE and subtract 300–500 calories to create a sustainable deficit that leads to roughly 0.5–1 lb of fat loss per week.

Muscle gain (bulking)

Calculate a calorie surplus of 200–300 calories above your TDEE to support muscle growth while minimising fat gain.

Maintenance and recomposition

Eat at your TDEE to maintain your current weight, or combine it with strength training for a body recomposition approach.

Tracking macros

Use the calorie target as the foundation for setting protein, carbohydrate, and fat targets in a macro-tracking diet plan.

Fitness coaching

Personal trainers and coaches can quickly calculate client calorie needs during consultations without manual formula work.

Nutrition education

Students and health professionals can use the tool to understand how age, sex, weight, and activity level affect energy requirements.

Frequently asked questions

Common questions about calorie calculations, BMR, TDEE, and how to use the results.

Yes, completely free. No account, no subscription, and no limits on how many times you use it.

The calculator uses the Mifflin-St Jeor equation, which is widely considered the most accurate BMR formula for most adults. BMR is then multiplied by an activity factor (PAL) to get your TDEE.

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest to maintain basic functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) adds the calories burned through daily activity and exercise on top of your BMR.

The Mifflin-St Jeor formula is accurate to within about 10% for most people. Results can vary for athletes with very high muscle mass, older adults, or people with certain medical conditions. Treat the number as a starting point and adjust based on real-world results over 2–4 weeks.

A deficit of 300–500 calories per day is generally recommended for steady, sustainable fat loss of around 0.5–1 lb per week. Larger deficits can lead to muscle loss and are harder to maintain.

The standard Mifflin-St Jeor formula uses weight, height, age, and sex. If you know your body fat percentage, the Katch-McArdle formula (which uses lean body mass) can be more accurate — especially for athletes.

No. All calculations happen instantly in your browser. Your personal details are never sent to a server or stored.

Yes. The calculator is fully responsive and works on any smartphone or tablet browser.

Report an Issue

Found a problem with Calorie Calculator? Let us know.

Your feedback helps us improve.

Please wait while we prepare your experience

How to calculate your daily calories with Calorie Calculator

Get your BMR and TDEE in seconds using the Mifflin-St Jeor formula — the gold standard for estimating daily calorie needs.

Enter your personal details

Input your age, sex, height, and weight. You can switch between metric (cm/kg) and imperial (ft/lbs) units at any time.

Select your activity level

Choose the option that best describes your typical week — from sedentary (desk job, little exercise) to extra active (hard training twice a day). This determines your TDEE multiplier.

Review your BMR and TDEE

The calculator shows your Basal Metabolic Rate (calories burned at rest) and Total Daily Energy Expenditure (calories burned with your activity level) using the Mifflin-St Jeor formula.

Set a goal and get your target calories

Choose whether you want to lose weight, maintain, or gain weight. The tool adjusts your daily calorie target with a safe deficit or surplus and shows a macronutrient breakdown.

What people use it for

Whether you're cutting, bulking, or maintaining, knowing your calorie needs is the first step to any nutrition plan.

Weight loss planning

Find your TDEE and subtract 300–500 calories to create a sustainable deficit that leads to roughly 0.5–1 lb of fat loss per week.

Muscle gain (bulking)

Calculate a calorie surplus of 200–300 calories above your TDEE to support muscle growth while minimising fat gain.

Maintenance and recomposition

Eat at your TDEE to maintain your current weight, or combine it with strength training for a body recomposition approach.

Tracking macros

Use the calorie target as the foundation for setting protein, carbohydrate, and fat targets in a macro-tracking diet plan.

Fitness coaching

Personal trainers and coaches can quickly calculate client calorie needs during consultations without manual formula work.

Nutrition education

Students and health professionals can use the tool to understand how age, sex, weight, and activity level affect energy requirements.

Frequently asked questions

Common questions about calorie calculations, BMR, TDEE, and how to use the results.

Yes, completely free. No account, no subscription, and no limits on how many times you use it.

The calculator uses the Mifflin-St Jeor equation, which is widely considered the most accurate BMR formula for most adults. BMR is then multiplied by an activity factor (PAL) to get your TDEE.

A deficit of 300–500 calories per day is generally recommended for steady, sustainable fat loss of around 0.5–1 lb per week. Larger deficits can lead to muscle loss and are harder to maintain.

No. All calculations happen instantly in your browser. Your personal details are never sent to a server or stored.

Yes. The calculator is fully responsive and works on any smartphone or tablet browser.