Free Online Calorie Calculator
Calculate daily calorie needs based on your stats
Basal Metabolic Rate
1,665
calories/day
Total Daily Energy Expenditure
2,580
calories/day
| Goal | Calories/day |
|---|---|
| Maintain weight | 2,580 |
| Lose 0.5 lb/week | 2,330 |
| Lose 1 lb/week | 2,080 |
| Gain 0.5 lb/week | 2,830 |
This tool provides general estimates and is not a substitute for professional medical or nutritional advice. For body composition insights, try our BMI Calculator.
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About this tool
Estimate your daily calorie needs with this free calorie calculator. Enter your age, gender, height, weight, and activity level to calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation — the formula most nutritionists consider the gold standard for estimating metabolic rate. The calculator shows calorie targets for maintaining your current weight, losing half a pound or one pound per week, and gaining weight. Supports both imperial (feet/inches, pounds) and metric (cm, kg) units. All processing runs entirely in your browser — your health data is never stored or sent anywhere.
How to use Calorie Calculator
- Enter your details. Input your age, gender, height, and weight.
- Select activity level. Choose how active you are on a typical week.
- View results. See your BMR, TDEE, and calorie targets for different goals.
Frequently Asked Questions
Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest to maintain basic functions like breathing, circulation, and cell production. It typically accounts for 60–75% of your total daily calorie expenditure.
Total Daily Energy Expenditure (TDEE) is your BMR multiplied by an activity factor. It represents the total calories you burn in a day including exercise and daily movement. Eating below your TDEE creates a calorie deficit for weight loss.
The Mifflin-St Jeor equation is considered the most accurate BMR formula for most people. For men: 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5. For women: the same formula minus 161 instead of plus 5.
A deficit of 500 calories per day below your TDEE typically results in about 1 pound of weight loss per week. A 250-calorie deficit produces about half a pound per week. Never go below 1,200 calories (women) or 1,500 calories (men) without medical supervision.
The Mifflin-St Jeor equation is accurate to within about 10% for most people. Individual variation depends on body composition, genetics, and metabolic adaptation. Use the result as a starting point and adjust based on real-world results over 2–4 weeks.
Sedentary: desk job, no exercise. Lightly active: light exercise 1–3 days/week. Moderately active: moderate exercise 3–5 days/week. Very active: hard exercise 6–7 days/week. Extra active: very intense exercise or physical job.
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