Calorie Calculator
Free calorie calculator: your BMR and TDEE by the Mifflin–St Jeor equation, with daily targets to maintain, lose or gain weight. Runs in your browser.
updated
- ✓ Runs in your browser — nothing uploaded
- ✓ No sign-up
- ✓ Free, no limits
| Lose 0.5 kg (1 lb)/week | 2,259 kcal |
| Lose 0.25 kg (0.5 lb)/week | 2,509 kcal |
| Maintain weight | 2,759 kcal |
| Gain 0.25 kg (0.5 lb)/week | 3,009 kcal |
| Gain 0.5 kg (1 lb)/week | 3,259 kcal |
Mifflin–St Jeor estimate — real metabolisms vary. General information, not medical or dietary advice.
This calorie calculator estimates how many calories you burn per day and what to eat to maintain, lose or gain weight. Enter your sex, age, height, weight and how active you are; it returns your basal metabolic rate (BMR), your total daily energy expenditure (TDEE), and a table of daily targets.
It uses the Mifflin–St Jeor equation — the formula the Academy of Nutrition and Dietetics recommends as the most accurate for most adults — then multiplies by a standard activity factor from 1.2 (sedentary) to 1.9 (very active). Worked example: a 30-year-old man, 80 kg and 180 cm, has a BMR of 1,780 kcal; moderately active, his maintenance is about 2,760 kcal, so roughly 2,260 loses about half a kilogram a week and 3,260 gains it.
The targets use the standard ±500 kcal/day rule of thumb per pound a week. All of it is an estimate — real metabolisms vary around any formula — and it is general information, not medical or dietary advice. Everything runs in your browser; nothing you enter is uploaded.
Frequently asked questions
How many calories should I eat a day?
Start from your TDEE (maintenance). Eat roughly that to hold steady, about 500 kcal less per day to lose ~0.5 kg (1 lb) a week, or 500 more to gain. The calculator prints all five targets for your numbers.
What's the difference between BMR and TDEE?
BMR is what your body burns at complete rest; TDEE is BMR multiplied by an activity factor to include daily movement and exercise. Your eating targets should be based on TDEE, not BMR.
Which formula does it use?
Mifflin–St Jeor (10×kg + 6.25×cm − 5×age, +5 for men, −161 for women), generally the most accurate published equation for adults without a lab measurement.
Is this medical advice?
No — it's a well-established estimate for planning. Individual metabolisms vary, and anyone with a medical condition or a large weight change in mind should involve a clinician or dietitian.