Calorie Calculator
Estimate your daily calorie needs (TDEE) and deficit target.
About the Calorie Calculator
Your body burns a certain number of calories each day just to keep you alive and moving — your Total Daily Energy Expenditure (TDEE). Knowing it is the starting point for any weight goal: eat around your TDEE to maintain, below it to lose, and above it to gain. This calculator gives you that maintenance number plus ready-made targets to lose or gain weight.
It first estimates your Basal Metabolic Rate (BMR) with the Mifflin-St Jeor equation — the formula most nutritionists rely on — from your sex, age, height, and weight, then multiplies it by an activity factor (sedentary through very active) to get your TDEE. The lose and gain figures simply subtract and add 500 kcal for a roughly 0.5 kg (1 lb) per week change. These are estimates for general guidance, not medical or nutritional advice.
How to use it
- 1Enter your details. Select male or female, then enter your age, height (cm), and weight (kg).
- 2Choose activity level. Pick the option from sedentary to very active that best matches your weekly exercise.
- 3Read your targets. See your maintenance calories, BMR, and lose/gain targets update instantly.
Frequently asked questions
Which formula does this use?+
It uses the Mifflin-St Jeor equation for BMR: 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5 for men, or − 161 for women. That BMR is then multiplied by your activity factor to get TDEE.
What is the difference between BMR and TDEE?+
BMR is the calories your body needs at complete rest. TDEE is your BMR multiplied by an activity factor (1.2 sedentary up to 1.9 very active), reflecting what you actually burn on a normal day. The result panel shows both.
How are the lose and gain targets worked out?+
They are your maintenance TDEE minus 500 kcal (lose) and plus 500 kcal (gain). A daily 500 kcal gap corresponds to roughly 0.5 kg (1 lb) of change per week for most people.
What units does it use?+
Age in years, height in centimetres, and weight in kilograms. If you have imperial measurements, convert them first (1 in = 2.54 cm, 1 lb ≈ 0.4536 kg).
How accurate is this estimate?+
The Mifflin-St Jeor equation is accurate for most people, but individual metabolism, muscle mass, and daily activity vary. Use the number as a starting point and adjust based on your real-world results over a few weeks. It is not a substitute for advice from a doctor or dietitian.
Is my data private?+
Yes. Everything is calculated in your browser — no numbers are uploaded and there is no sign-up.
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