About Calorie Calculator
Work out how many calories you need each day to lose, maintain, or gain weight. Enter your age, gender, height, weight, and activity level and the calculator estimates your BMR and total daily calorie needs (TDEE) using the trusted Mifflin-St Jeor equation.
How to Use
- Choose metric or imperial units and your gender.
- Enter your age, height, and weight.
- Pick your activity level (from sedentary to very active).
- Read your maintenance calories and the targets for losing or gaining weight.
Why Use This Tool?
- Accurate — built on precise, well-tested mathematical formulas.
- Instant — all calculations happen client-side for zero latency.
- Private — no data is sent to any server; your information stays on your device.
- Free — no sign-up, no limits, no hidden costs.
Frequently Asked Questions
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) is BMR multiplied by an activity factor — the calories you actually burn in a day, which is what you should eat to maintain weight.
How many calories should I eat to lose weight?
A deficit of about 500 calories a day below your maintenance (TDEE) leads to roughly 0.5 kg (1 lb) of weight loss per week. The calculator shows this target for you, but don't go below ~1200 kcal (women) / ~1500 kcal (men) without medical advice.
Which formula does this use?
The Mifflin-St Jeor equation, which research finds the most accurate general BMR formula for most people. It's an estimate — your real needs vary with muscle mass, genetics, and health.
Can I look up the calories in specific foods?
Yes — switch to the 'Food calories' tab, search a food, set the portion in grams, and build a meal to see its total calories and protein/carbs/fat. Values are approximate reference figures per 100 g.