AIAZHHow To Use
- Select your gender and enter your age, weight, and height.
- Choose your activity level from sedentary to extra active.
- Click "Calculate Calories" to see your BMR, TDEE, and calorie targets.
- Review the calorie recommendations for maintenance, weight loss, and weight gain.
- Use the results to plan your daily nutrition and track your progress.
Frequently Asked Questions
What is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation is a clinically validated formula for calculating BMR (Basal Metabolic Rate). For men: 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5. For women: 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161.
How many calories should I eat to lose weight?
To lose about 0.5 kg per week, subtract 500 calories from your maintenance calories. For 1 kg per week, subtract 1000 calories. Do not go below 1200 calories (women) or 1500 calories (men) without medical supervision.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body needs at complete rest. TDEE (Total Daily Energy Expenditure) includes BMR plus calories burned through daily activity and exercise. TDEE is what you need to maintain your current weight.
How do I determine my activity level?
Sedentary = desk job with little exercise. Light = 1-3 days of light exercise. Moderate = 3-5 days of moderate exercise. Active = daily exercise. Extra Active = intense daily exercise or physical job.
Is my health data stored or shared?
No. All calculations are performed locally in your browser. Your age, weight, and other data never leaves your device.
Are these calorie estimates accurate?
The Mifflin-St Jeor equation is about 85-90% accurate for most people. Individual metabolism varies based on genetics, hormones, muscle mass, and other factors. Use these as starting estimates and adjust based on your actual results.
Mifflin-St Jeor Equation
Uses the clinically validated Mifflin-St Jeor equation, considered the most accurate formula for estimating resting metabolic rate.
Multiple Goal Options
See calorie targets for maintenance, weight loss, and weight gain. Choose from mild, moderate, or extreme adjustments to match your goals.
100% Private & Secure
Your health data never leaves your device. All calculations happen locally in your browser with JavaScript.
Free & No Signup
No account required, no email needed. Use the calorie calculator unlimited times for free.
Calculate Your Daily Calorie Needs Instantly
Our free calorie calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). Knowing your calorie needs is the foundation of any nutrition plan, whether your goal is weight loss, muscle gain, or weight maintenance.
How to Use Calorie Data for Weight Management
Once you know your maintenance calories, you can create a calorie deficit for weight loss or a surplus for weight gain. A deficit of 500 calories per day typically leads to about 0.5 kg of weight loss per week. Combine calorie tracking with regular exercise for the best results.
Factors That Affect Your Daily Calorie Needs
Your calorie needs depend on age, gender, weight, height, and activity level. Muscle mass also plays a significant role — more muscle means a higher resting metabolism. As you age, your metabolism naturally slows, which is why calorie needs often decrease over time.
Calorie Calculator for Fitness and Nutrition Planning
Whether you are an athlete, bodybuilder, or just starting your fitness journey, knowing your calorie needs helps you plan meals and track progress. Use our calculator to set your daily targets, then adjust based on how your body responds over 2-3 weeks.