Calorie Calculator
Calorie Calculator — Know Your Daily Calorie Needs
Whether your goal is to lose weight, gain muscle, or simply maintain, it all starts with one number: how many calories your body actually needs each day. This free calorie calculator estimates that using the trusted Mifflin-St Jeor equation, giving you your BMR, your full daily needs (TDEE), and clear targets for weight loss and gain. It runs instantly in your browser with no signup and complete privacy.
BMR and TDEE Explained
Your Basal Metabolic Rate (BMR) is the energy your body burns at complete rest — just breathing, circulating blood, and keeping your organs running. Your Total Daily Energy Expenditure (TDEE) takes that BMR and adds the calories you burn moving around and exercising, by multiplying by an activity factor. TDEE is the number that matters for planning, because it represents the calories you truly need each day to maintain your current weight.
Turning It Into a Goal
Once you know your TDEE, the rest is simple arithmetic. Eating below it creates a deficit and you lose weight; eating above it creates a surplus and you gain. A daily deficit or surplus of about 500 calories corresponds to roughly half a kilogram per week, and about 250 calories to a gentler quarter-kilogram. The calculator lays out these loss and gain targets for you, so you can pick a pace that suits your goal.
Choosing Your Activity Level Honestly
The activity factor has a big effect on your result, so choose it honestly. "Sedentary" fits a desk job with little exercise; "moderately active" suits a few workouts a week; "very active" is for people who train most days or have physically demanding jobs. Overestimating your activity inflates your calorie target and can stall a weight-loss goal, so when in doubt, pick the lower option.
An Estimate, Not a Prescription
These formulas are well-validated for general use, but everyone's metabolism differs, and factors like body composition, hormones, and health conditions play a role. Treat the numbers as a solid starting point, then adjust based on real results over a few weeks. For medical concerns, weight management under supervision, or specific dietary needs, consult a doctor or registered dietitian.
Free, Private, and Instant
No cost, no account, and nothing sent anywhere — every calculation happens in your browser. Explore our other health and fitness calculators, including BMI, to build a complete picture of your goals. If you are working on your eating habits, remember that sustainable, balanced change tends to beat extreme approaches.