Calorie Calculator

Find how many calories you burn and how many to eat to lose, maintain, or gain w...

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Personal Information

years
kg
cm

Activity Level

Your Goal

Formulas & Methodology
Mifflin-St Jeor BMR
Male: (10 x weight_kg) + (6.25 x height_cm) - (5 x age) + 5Female: (10 x weight_kg) + (6.25 x height_cm) - (5 x age) - 161
TDEE = BMR x Activity Multiplier
Sedentaryx 1.2
Lightx 1.375
Moderatex 1.55
Activex 1.725
Very Activex 1.9
Balanced Macronutrient Split
Protein: 30% of total calories (4 cal/g)
Carbohydrates: 40% of total calories (4 cal/g)
Fat: 30% of total calories (9 cal/g)

Mifflin-St Jeor

Gold standard BMR formula recommended by nutrition experts.

Macro Breakdown

Protein, carbs and fat targets based on your calorie goal.

5 Activity Levels

From sedentary to very active for accurate TDEE calculation.

Goal Tracking

Lose, maintain or gain weight with smart calorie adjustments.

Disclaimer: This calculator provides estimates based on the Mifflin-St Jeor equation. Individual calorie needs vary based on body composition, metabolism, health conditions, and other factors. Consult a registered dietitian or healthcare provider for personalized nutrition advice.

Quick answer

A calorie calculator estimates how many calories you burn each day (your TDEE) and how many to eat to lose, maintain, or gain weight, based on your age, sex, height, weight, and activity level. This one runs fully in your browser using the Mifflin-St Jeor equation: it finds your resting BMR, multiplies it by an activity factor of 1.2 to 1.9 for your TDEE, then adds or subtracts about 500 calories a day for a roughly 1 lb per week change. For example, a 30 year old man who is 80 kg and 180 cm and moderately active burns about 2,759 calories a day, so he eats about 2,259 to lose weight or about 3,259 to gain.

Features

Mifflin-St Jeor BMR
Maintenance TDEE
Lose, maintain, gain targets
Mild and aggressive options
Protein, carbs, fat grams
Metric and imperial units
5 activity levels
Plain-English summary
Instant live results
Works offline
No signup required
100% private

Why Use Calorie Calculator?

BMR and TDEE in one place

See your Basal Metabolic Rate (calories burned at rest) and your Total Daily Energy Expenditure (calories burned with activity), computed with the Mifflin-St Jeor equation.

Targets for every goal

Get calorie targets for mild, standard, and aggressive weight loss, maintenance, and weight gain, all from a single calculation. No guesswork about deficits or surpluses.

Metric and imperial

Enter weight in kg or lb and height in cm or feet and inches. Units convert automatically so the math stays correct either way.

Macro split included

Each target comes with a balanced protein, carbs, and fat breakdown in grams, using 30 percent protein, 40 percent carbs, and 30 percent fat.

Instant and offline

Results update as you type. Everything runs in your browser with no accounts, no uploads, and no waiting on a server.

Fully private

Your age, weight, and height never leave your device. Recent results are stored only in your own browser and can be cleared any time.

Use Cases

Weight loss

Find the calorie deficit that fits your pace, from a gentle 250 a day to an aggressive 1,000 a day, and see the calories to eat.

Muscle building

Set a modest surplus above maintenance and hit your protein target to support lean gains from strength training.

Maintenance

Know exactly how many calories keep your weight stable so you can eat with confidence and avoid slow creep.

Understanding your burn

Curious how many calories you actually use in a day? See your BMR and TDEE broken out clearly.

How It Works

1

Pick your units and sex

Choose kg or lb, cm or ft and in, and select male or female. Sex changes the constant in the BMR formula (plus 5 for men, minus 161 for women).

2

Enter age, weight, and height

Type your age in years, your body weight, and your height. The calculator ignores blank or invalid values so you never see a broken result.

3

Set your activity level

Pick from sedentary to very active. This activity factor (1.2 to 1.9) multiplies your BMR to estimate your real daily burn (TDEE).

4

Read your targets

See your maintenance calories plus targets to lose or gain weight, a plain-English summary, and a protein, carbs, and fat breakdown for each.

Tips for Accurate Results

Recalculate as you go

As your weight changes your calorie needs change too. Recheck every few kg (or every 3 to 4 weeks) so your target stays honest.

Do not crash diet

Very low targets can backfire. Most adults should keep intake above roughly 1,200 calories a day unless a clinician advises otherwise.

Track, then adjust

Formulas are estimates. Weigh yourself over 2 to 3 weeks and nudge your target by 100 to 200 calories if the trend is not what you want.

Prioritize protein

Hitting your protein target protects muscle in a deficit and supports growth in a surplus. It also keeps you fuller for longer.

Frequently Asked Questions

To lose weight you eat fewer calories than you burn. A deficit of about 500 calories a day below your TDEE leads to roughly 0.5 kg (1 lb) of loss per week. For a 30 year old man who is 80 kg and 180 cm and moderately active, TDEE is about 2,759 calories, so a weight-loss target is about 2,259 calories a day. Going below about 1,200 calories a day is generally not recommended without medical supervision.
TDEE stands for Total Daily Energy Expenditure, the total number of calories you burn in a day including movement and exercise. It is your BMR multiplied by an activity factor from 1.2 (sedentary) to 1.9 (very active). Eating at your TDEE keeps your weight stable, which is why it is also called your maintenance calories.
This tool uses the Mifflin-St Jeor equation. For men, BMR = 10 x weight in kg + 6.25 x height in cm - 5 x age + 5. For women, the final term is - 161 instead of + 5. BMR is the number of calories your body burns at complete rest to keep basic functions running.
Your maintenance calories equal your TDEE: your BMR multiplied by your activity factor. Eat that amount and your weight stays roughly stable over time. The calculator shows this maintenance number directly, along with targets above and below it for gaining or losing.
To gain weight you eat more calories than you burn. A surplus of about 500 calories a day above your TDEE supports roughly 0.5 kg (1 lb) of gain per week. Pairing the surplus with strength training and enough protein helps favor muscle over fat.
The Mifflin-St Jeor equation is a formula published in 1990 that estimates resting energy needs from weight, height, age, and sex. It is widely regarded as more accurate than the older Harris-Benedict equation for most adults, which is why registered dietitians commonly use it.
It gives a solid estimate for most healthy adults, but individual needs vary with body composition, genetics, hormones, and health conditions. Treat the numbers as a starting point, track your weight for two to three weeks, and adjust up or down by 100 to 200 calories if you are not seeing the change you expect.
Macros are the three macronutrients that supply calories: protein and carbohydrates at 4 calories per gram and fat at 9 calories per gram. This calculator uses a balanced default split of 30 percent protein, 40 percent carbs, and 30 percent fat, then converts each into grams for your target.

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