Free Calorie Calculator
Find out how many calories you need each day based on your age, height, weight, activity level, and fitness goals. This calculator uses the Mifflin-St Jeor equation, the most accurate method for estimating BMR and TDEE.
Daily Calorie Calculator
TDEE by Activity Level (30yr male, 175cm, 70kg)
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About the Calorie Calculator
A calorie calculator estimates your daily energy needs based on your age, height, weight, activity level, and fitness goals. Whether you want to lose weight, gain muscle, or maintain your current weight, knowing your target calorie intake is the foundation of any nutrition plan.
Quick Start Guide
- Enter your values — Fill in the fields with numbers relevant to your calorie calculation. Most fields include sensible defaults.
- Adjust settings — Change options like units, rates, or timeframes to match your specific scenario.
- Review results — The output shows a clear breakdown so you understand how the total was calculated.
How It Works
Uses the Mifflin-St Jeor equation (1990), which is considered the most accurate for estimating Basal Metabolic Rate (BMR): Men: 10 × weight(kg) + 6.25 × height(cm) − 5 × age(y) + 5. Women: 10 × weight(kg) + 6.25 × height(cm) − 5 × age(y) − 161. TDEE = BMR × activity factor.
Real-World Example
Scenario: A 30-year-old woman, 5'6" (168 cm), 150 lbs (68 kg), moderately active
- BMR calculation: (10 × 68) + (6.25 × 168) − (5 × 30) − 161 = 1,399 calories/day.
- Activity multiplier: Moderate activity × 1.55.
- TDEE: ~2,168 calories/day to maintain weight.
- Weight loss target: ~1,718 calories/day (500 cal deficit = ~1 lb/week loss).
Who Is This For?
This calorie calculator is designed for Health-conscious individuals tracking fitness goals, understanding body composition, and making informed wellness decisions.. It's intentionally simple — no complex signup forms, no data tracking, no distractions. Just enter your numbers and get the answer.
Pro Tip
Track your measurements over time rather than obsessing over single readings — trends are more meaningful than individual data points.
Things to Know
The calorie calculator provides instant, accurate results based on standard formulas and the values you enter. Whether you are planning a financial decision, tracking a health metric, or solving a practical problem, this tool gives you the numbers you need without requiring signup or account creation.
How to get the best results: Use accurate, up-to-date inputs for the most reliable calculations. When planning ahead, run multiple scenarios with different assumptions to understand the range of possible outcomes.
Note: This tool is designed for educational and planning purposes. For critical financial, medical, or legal decisions, always verify the results with a qualified professional who can evaluate your specific circumstances.
Sources & References
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Frequently Asked Questions
Is the Mifflin-St Jeor equation more accurate than other methods?
Yes. The Mifflin-St Jeor equation was developed in 1990 and is considered the most accurate BMR estimation formula, with studies showing it predicts actual resting energy expenditure within 10% for most people. It replaced the older Harris-Benedict equation which tends to overestimate by 5-10%.
Should I use this instead of seeing a doctor?
No. This tool provides educational estimates only. Always consult a healthcare professional for medical advice, diagnosis, or treatment.
How often should I use this tool?
Use it as often as you like. Tracking your results weekly or monthly can help you spot trends and monitor progress over time.
How accurate are the results?
Results are based on standard formulas and the values you enter. They are accurate for educational and planning purposes.
Is this tool really free?
Yes, completely free. No signup, no hidden charges, no usage limits. Use it as often as you need.
How to Use the Calorie Calculator
This calorie calculator estimates your Total Daily Energy Expenditure (TDEE) — the number of calories your body burns each day. Start by selecting your gender, then enter your age, height (in centimeters), and weight (in kilograms).
Choose your activity level honestly for the most accurate results. Finally, select your goal — maintain, lose, or gain weight. For weight loss, we subtract 500 calories from your TDEE; for weight gain, we add 500 calories.
The Formula Behind the Calculator
This calculator uses the Mifflin-St Jeor equation, considered the most accurate BMR formula:
Female: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age(y) - 161
TDEE = BMR × Activity Factor (1.2 to 1.9 depending on activity level).