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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

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Daily Calories Needed: Maintain weight
Basal Metabolic Rate (BMR)0
TDEE (Total Daily Energy Expenditure)0
Goal Calories per Day0

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. Sedentary means little to no exercise, while very active means intense daily exercise or a physically demanding job. Finally, select your goal — maintain, lose, or gain weight.

The results show your BMR (calories your body needs at rest), your TDEE (total daily calories including activity), and your goal calories. For weight loss, we subtract 500 calories from your TDEE; for weight gain, we add 500 calories.

Remember that these are estimates. Individual calorie needs vary based on genetics, muscle mass, and other factors. Track your progress and adjust as needed.

The Formula Behind the Calculator

This calculator uses the Mifflin-St Jeor equation, considered the most accurate BMR formula:

Male: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age(y) + 5
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).

Frequently Asked Questions

The Mifflin-St Jeor equation has an accuracy of about 85-90% in the general population. Individual factors like muscle mass, genetics, and metabolic health can cause variations. Use this as a starting point and adjust based on your actual results.
A deficit of 300-500 calories per day typically leads to safe, sustainable weight loss of about 0.5 kg (1 lb) per week. We recommend not going below 1,200 calories per day for women or 1,500 for men without medical supervision.
BMR (Basal Metabolic Rate) is the number of calories your body needs at complete rest to maintain vital functions like breathing and heartbeat. TDEE (Total Daily Energy Expenditure) is your BMR plus all the calories burned through daily activity, exercise, and digesting food.

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