Calorie Calculator

Find your daily calorie needs

The Calorie Calculator estimates how many calories your body needs each day, based on your age, sex, weight, height, and activity level. It shows your BMR, your maintenance calories (TDEE), and target intakes for losing or gaining weight. Enter your details and the numbers update instantly, all in your browser.

BMR vs TDEE

Your BMR (Basal Metabolic Rate) is the energy your body burns at complete rest just to keep you alive — breathing, circulation, and cell function. Your TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor, representing the calories you actually burn in a typical day including movement and exercise. TDEE is the number that matters for managing your weight.

How it is calculated

This tool uses the Mifflin-St Jeor equation, widely regarded as one of the most accurate BMR formulas. It then applies a standard activity multiplier from sedentary (1.2) to very active (1.9). To lose weight you eat below your TDEE; to gain, above it. A deficit or surplus of about 500 calories a day corresponds to roughly half a kilogram per week.

Activity levels

Level	Multiplier
Sedentary	1.2
Light exercise	1.375
Moderate	1.55
Active	1.725
Very active	1.9

How to use it

1. Select your sex and enter your age, weight, and height.
2. Choose your activity level honestly.
3. Read your BMR, maintenance calories, and weight-loss/gain targets.

Using the numbers wisely

These figures are estimates — real metabolism varies between individuals. Use your maintenance number as a starting point, track your weight over a couple of weeks, and adjust. Sustainable change usually means a moderate deficit or surplus rather than an extreme one, paired with adequate protein and activity. For medical or significant dietary changes, consult a healthcare professional.

Private and free

All calculations run in your browser. Your details are never uploaded, and the tool is completely free.