What is a calorie calculator?
A calorie calculator estimates your daily calorie needs based on personal factors like age, gender, weight, height, activity level, and fitness goals. It calculates your BMR (Basal Metabolic Rate)—the calories your body burns at rest—and TDEE (Total Daily Energy Expenditure)—the total calories you burn including activity. Then it adjusts for your goal (maintain, lose, or gain weight) to give you a target daily calorie intake.
This free calorie calculator uses the Mifflin-St Jeor equation, one of the most accurate BMR formulas. Enter your age, gender, weight in kilograms, height in centimeters, activity level, and goal, then click Get result to see your personalized daily calorie target. No sign-up required. Use it for meal planning, weight management, or understanding your energy needs.
How to use this calorie calculator
Enter your age (years), select gender (male or female), enter weight in kilograms, height in centimeters, choose your activity level from the dropdown (sedentary to very active), and select your goal (maintain weight, lose weight at 0.5 or 1 kg per week, or gain weight). Click Get result to see your BMR, TDEE, and recommended daily calorie intake. The calculator shows calories per day needed to achieve your goal based on your activity level.
Understanding BMR and TDEE
BMR (Basal Metabolic Rate) is the number of calories your body burns at rest to maintain basic functions like breathing, circulation, and cell production. It accounts for 60-75% of total calorie burn. TDEE (Total Daily Energy Expenditure) is BMR multiplied by an activity factor that accounts for exercise and daily movement. To maintain weight, eat calories equal to TDEE. To lose weight, eat fewer calories than TDEE (typically 500-1000 calories less per day for 0.5-1 kg loss per week). To gain weight, eat more calories than TDEE.
Activity level guide
Sedentary: little or no exercise, desk job. Light: light exercise 1-3 days per week. Moderate: moderate exercise 3-5 days per week. Active: hard exercise 6-7 days per week. Very Active: physical job plus hard exercise daily. Choose the level that best matches your lifestyle. If you're unsure, start with a lower level and adjust based on results. The activity multiplier affects TDEE significantly—a very active person may need 50% more calories than a sedentary person of the same size.
Weight loss and weight gain
For weight loss, a deficit of 500 calories per day typically leads to about 0.5 kg (1 pound) of weight loss per week, while a 1000-calorie deficit leads to about 1 kg (2 pounds) per week. Faster weight loss may not be sustainable and can lead to muscle loss. For weight gain, a surplus of 500 calories per day typically leads to about 0.5 kg per week of gain (mostly muscle if combined with strength training). These are estimates; individual results vary based on metabolism, body composition, and other factors.
Tips for accurate calorie calculation
Use accurate measurements: weigh yourself in the morning after using the bathroom, measure height without shoes. Be honest about activity level—overestimating leads to eating too many calories. The calculator provides estimates; track your actual intake and weight changes and adjust as needed. If you're not seeing expected results after 2-3 weeks, recalculate with updated weight or adjust your calorie target. Remember that muscle weighs more than fat, so body composition changes may not show on the scale immediately.
When to consult a professional
This calculator is a tool for general guidance. For personalized nutrition plans, especially if you have medical conditions, are pregnant or breastfeeding, or are an athlete, consult a registered dietitian or healthcare provider. The calculator doesn't account for medical conditions, medications, or individual metabolic differences. Use it as a starting point and adjust based on your body's response and professional advice.
Summary
This calorie calculator estimates your daily calorie needs using the Mifflin-St Jeor equation. Enter age, gender, weight, height, activity level, and goal, then click Get result to see BMR, TDEE, and recommended daily calories. It's free, works in your browser, and requires no account. Use it for meal planning, weight management, or understanding your energy requirements. Remember that results are estimates—track your progress and adjust as needed.