Calorie Calculator

Estimate your daily calorie needs using the Mifflin-St Jeor equation. Free calorie calculator for BMR, TDEE, and weight-loss or gain goals.

A calorie calculator estimates your daily energy needs using the Mifflin-St Jeor equation — widely regarded as the most accurate BMR formula for the general population. Enter your weight, height, age, and sex to get your Basal Metabolic Rate (the calories you burn at complete rest). Then select your activity level to compute your Total Daily Energy Expenditure (TDEE) — the calories you actually burn each day. Finally, set a goal (lose, maintain, or gain weight) and the calculator gives you a daily calorie target. This is the same math used by dietitians and fitness coaches. Whether you are cutting for summer, bulking for muscle gain, or just curious about your maintenance calories, this tool gives you a science-backed starting point. No account, no tracking — all calculations run in your browser.

body

activity

Result

2,507

Breakdown

Bmr
1,618
Tdee
2,507

About Calorie Calculator

What is calorie calculator?

A calorie calculator estimates your daily energy needs using the Mifflin-St Jeor equation — widely regarded as the most accurate BMR formula for the general population. Enter your weight, height, age, and sex to get your Basal Metabolic Rate (the calories you burn at complete rest). Then select your activity level to compute your Total Daily Energy Expenditure (TDEE) — the calories you actually burn each day. Finally, set a goal (lose, maintain, or gain weight) and the calculator gives you a daily calorie target. This is the same math used by dietitians and fitness coaches. Whether you are cutting for summer, bulking for muscle gain, or just curious about your maintenance calories, this tool gives you a science-backed starting point. No account, no tracking — all calculations run in your browser.

How to use this calculator

  1. Enter your weight.
  2. Enter your height.
  3. Enter your age.
  4. Enter your sex.
  5. Enter your activity level.
  6. Enter your goal.
  7. Click the "Calculate" button.
  8. View your result instantly — the main result is displayed prominently at the top with a detailed breakdown below it.

When to use this calculator

  • Finding your daily calorie target for weight loss (typically a 500-calorie deficit)
  • Calculating maintenance calories to hold your current weight
  • Estimating a surplus for muscle gain or bulking
  • Comparing BMR across different activity levels to understand your energy burn
  • Setting macro targets based on total daily calorie needs

How the calculation works

This calculator uses the Mifflin-St Jeor equation for BMR. For males: BMR = 10 × weight_kg + 6.25 × height_cm − 5 × age + 5. For females: BMR = 10 × weight_kg + 6.25 × height_cm − 5 × age − 161. The sex input encodes this: male uses +5, female uses −161. TDEE = BMR × activity factor (e.g. 1.55 for moderate activity). Target calories = TDEE + goal (e.g. −500 for weight loss). Example: 70 kg male, 170 cm, age 30 → BMR = 700 + 1062.5 − 150 + 5 = 1,618 kcal. At moderate activity (×1.55), TDEE ≈ 2,508 kcal. With a −500 goal, target ≈ 2,008 kcal/day.

Frequently Asked Questions

What is the difference between BMR and TDEE?▼
BMR (Basal Metabolic Rate) is the calories your body burns at rest. TDEE (Total Daily Energy Expenditure) multiplies BMR by an activity factor to estimate total burn.
How many calories to lose weight?▼
A deficit of about 500 calories per day typically yields about 1 pound of weight loss per week. This calculator adjusts TDEE by your chosen goal.

Related tools

BMI Calculator

Calculate your Body Mass Index (BMI) instantly with metric or imperial units. Free BMI calculator with healthy weight range and category guidance.

Body Fat Calculator

Estimate your body fat percentage using the U.S. Navy circumference method. Free body fat calculator for men and women with fitness category guidance.

Due Date Calculator

Estimate your baby's due date and current pregnancy week using the first day of your last menstrual period. Free due date calculator.

Ovulation Calculator

Predict your ovulation day and fertile window from your last period. Free ovulation calculator for conception and cycle tracking.

Protein Calculator

Estimate your daily protein needs in grams based on weight, activity, and goal. Free protein intake calculator with TDEE and macro split.

Sleep Calculator

Find your ideal bedtime or wake-up time based on 90-minute sleep cycles. Free sleep calculator so you wake up refreshed, not groggy.