Calorie Calculator
Calculate daily calorie needs for weight loss, maintenance or gain. Free, fast and private.
Formula: daily calories (TDEE) = BMR × activity factor, where BMR uses the Mifflin-St Jeor equation. Weight loss ≈ maintenance − 500 kcal/day; weight gain ≈ maintenance + 500 kcal/day. Results are indicative — consult a health professional for personal advice.
How to use Calorie Calculator
- Enter your gender, age, weight in kg and height in cm.
- Choose the activity level that best matches your week.
- Click Calculate Calories to see maintenance, weight-loss and weight-gain targets.
Note: this tool runs in your browser. Nothing is uploaded.
Frequently Asked Questions
How many calories do I need per day?
It depends on your BMR and activity. This calculator multiplies your Mifflin-St Jeor BMR by an activity factor (1.2–1.9) to estimate your maintenance calories.
How many calories should I eat to lose weight?
A common guide is about 500 kcal below maintenance per day, roughly 0.5 kg per week. Always check with a health professional before starting a diet.
What is the difference between BMR and TDEE?
BMR is calories burned at rest; TDEE (total daily energy expenditure) is BMR × activity factor and is your actual daily calorie need.
Is this calorie calculator free?
Yes, it is 100% free with no sign-up. Your data stays in your browser.