Calorie Calculator
Estimate your daily caloric needs based on your lifestyle.
How it works
Enter your age, gender, height, weight, and activity level. The calorie calculator uses the Mifflin-St Jeor equation to calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) — the number of calories you need to maintain, lose, or gain weight.
Why use this tool?
Used by fitness enthusiasts, dietitians, and anyone starting a weight loss or muscle gain journey. Knowing your TDEE is the first step to a successful nutrition plan and calorie deficit diet.
Frequently Asked Questions
How are daily calorie needs calculated?
The calculator uses the Mifflin-St Jeor equation to find your Basal Metabolic Rate (BMR) — the calories your body needs at rest — and multiplies it by an activity factor (1.2 to 1.9) based on your lifestyle.
How many calories should I eat to lose weight?
A deficit of 500 calories per day leads to approximately 0.45 kg (1 lb) of weight loss per week. For safe, sustainable loss, aim for a deficit of 300–500 calories below your Total Daily Energy Expenditure (TDEE).
What is BMR?
BMR (Basal Metabolic Rate) is the number of calories your body burns just to maintain basic functions (breathing, circulation, organ function) at rest. It accounts for 60–70% of total calorie expenditure.
Is this free?
Yes, completely free with support for both metric and imperial units.
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