calorie calculator
Daily calorie needs · BMR · TDEE · weight loss & gain targets · no sign-up.
Uses the Mifflin-St Jeor equation — the most accurate widely-used BMR formula. Results are estimates. Individual metabolism varies. Consult a registered dietitian for a personalised nutrition plan.
How to use this calculator
Enter your sex, age, weight, height and activity level, then pick your goal. Press calculate to get your BMR, TDEE, daily calorie target and suggested macros.
What is BMR?
Basal Metabolic Rate is the calories your body burns at complete rest — just to keep your heart, lungs and organs running. It's roughly 60–75% of your total daily burn.
What is TDEE?
Total Daily Energy Expenditure is your BMR multiplied by your activity level. Eating at TDEE means your weight stays the same.
Calorie targets by goal
Lose 1 kg/weekTDEE − 1,100 cal/day
Lose 0.5 kg/weekTDEE − 550 cal/day
Maintain weightEat at TDEE
Gain 0.5 kg/weekTDEE + 550 cal/day
Gain 1 kg/weekTDEE + 1,100 cal/day
FAQ
Which formula does this use?
The Mifflin-St Jeor equation — considered the most accurate widely-used BMR formula for most adults.
Is my data stored?
No — everything runs in your browser. Nothing is uploaded or saved anywhere.
How accurate is it?
Results are estimates. Individual metabolism varies based on genetics, muscle mass and health. Consult a dietitian for a personalised plan.
What is 1 kg of body fat in calories?
Approximately 7,700 calories. A 550 cal/day deficit equals roughly 0.5 kg lost per week.