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Calorie Calculator

100% Free

Estimate your daily calorie needs (TDEE) from age, sex, weight, height, and activity — with loss, maintain, and gain targets.

Mifflin-St Jeor
Informational
100% Client-Side
No Tracking
Informational only — not medical or dietary advice. Estimates use population-average formulas. Talk to a doctor or registered dietitian before making major diet changes.

Your details

Sex
Activity level

Daily calories

2,759kcal / day
Maintenance · BMR 1,780 kcal
Weight loss
≈ 0.5 kg / week
2,259
Mild weight loss
≈ 0.25 kg / week
2,509
Maintain weight
Your TDEE
2,759
Mild weight gain
≈ 0.25 kg / week
3,009
Weight gain
≈ 0.5 kg / week
3,259
Macros at maintenance (30 / 40 / 30)
Protein
207 g
Carbs
276 g
Fat
92 g

Uses the Mifflin-St Jeor equation. Runs entirely in your browser — nothing you enter is uploaded.

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How to Use

  1. 1 Select your sex — it changes the BMR formula constant
  2. 2 Enter your age, weight in kilograms, and height in centimetres
  3. 3 Choose the activity level that best matches your typical week
  4. 4 Read your maintenance calories (TDEE) and BMR
  5. 5 Use the goal table to find targets for losing, maintaining, or gaining weight

Features

  • Uses the Mifflin-St Jeor equation, recommended for most adults
  • Converts BMR to TDEE with standard activity multipliers
  • Targets for mild and standard weight loss, maintenance, and weight gain
  • Suggested macro split (30% protein / 40% carbs / 30% fat) at maintenance
  • Flags aggressive-loss targets that fall below a safe calorie floor
  • Runs entirely in your browser — nothing about your body is uploaded

Why it Matters

Your daily calorie need — Total Daily Energy Expenditure, or TDEE — is the anchor for any nutrition goal. Eat around it to maintain weight, below it to lose, above it to gain. Estimating it from a validated formula gives you a realistic starting point instead of guessing, so you can plan meals and track progress with a number that's actually grounded in your body and activity.

★★★★★

Use Cases

Plan a Diet

Set a daily calorie target for losing, maintaining, or gaining weight

Track Progress

Compare your intake against a maintenance baseline to see your true deficit or surplus

Set Macros

Start from a balanced protein, carb, and fat split at maintenance

Understand the Numbers

Learn how BMR, activity level, and TDEE fit together

ℹ️ Informational only — not medical or dietary advice. Estimates use population-average formulas and can’t account for your individual health. Consult a doctor or registered dietitian before making significant diet changes.

What this tool does

The Calorie Calculator estimates how many calories your body uses in a day — your TDEE (Total Daily Energy Expenditure) — from your age, sex, weight, height, and activity level. It shows your maintenance calories plus targets for losing, maintaining, and gaining weight, along with a balanced macro split.

How it works

First it estimates your BMR (Basal Metabolic Rate) with the Mifflin-St Jeor equation — the calories you’d burn at complete rest. Then it multiplies by an activity factor (1.2 for sedentary up to 1.9 for extra-active) to get your TDEE. Goal targets simply add or subtract a calorie deficit or surplus: roughly 500 kcal/day for about half a kilogram of weight change per week.

Privacy

Everything runs in your browser via the pure calculateCalories function. Nothing you enter is uploaded or stored — you can verify this in your browser’s Network tab.

Frequently Asked Questions

What is TDEE?
Total Daily Energy Expenditure is the total calories you burn in a day — your resting metabolism (BMR) plus the energy used for activity and digestion. It's calculated here as BMR multiplied by an activity factor, and it's the number to eat around to maintain your weight.
Which formula does this use?
The Mifflin-St Jeor equation, which the Academy of Nutrition and Dietetics recommends as the most accurate predictive BMR formula for most adults. Activity multipliers (1.2 to 1.9) then convert BMR into TDEE.
How big a deficit should I use to lose weight?
A deficit of about 500 kcal/day is a common target for roughly 0.5 kg (1 lb) of loss per week. The tool also offers a gentler 250 kcal option. It will warn you if a target falls below a safe calorie floor — don't go lower without professional guidance.
Are the macro grams a strict prescription?
No. The 30/40/30 protein-carb-fat split is a balanced starting point, not a rule. Ideal macros vary with your goals, training, and preferences. Use it as a reference and adjust.
Is this medical advice?
No. This is an educational estimate based on population-average formulas and can't account for your individual health, medications, or body composition. Consult a doctor or registered dietitian before making significant changes to your diet.
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Want to understand the math?

Browse all guides →
BMR, TDEE and Calorie Targets,
calorie

BMR, TDEE and Calorie Targets, Explained

What BMR and TDEE mean, how activity multipliers work, how to set a safe calorie deficit or surplus, and the role of macros — a clear, practical guide.

23 Jun 2026

5 min read

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