Calorie Calculator
🍽️ Suggested Daily Macros
📊 BMI Category
Medical Disclaimer: This calculator provides estimates based on the Mifflin-St Jeor equation and is for educational and general wellness purposes only. It is not medical advice, diagnosis, or treatment. Individual calorie needs vary. Always consult a qualified healthcare provider before making significant changes to your diet or exercise routine, especially if you are pregnant, nursing, under 18, or managing a medical condition.
A calorie calculator helps you find how many calories you need each day based on your body, activity level, and goals. Enter your age, gender, height, weight, activity level, and goal, and the tool instantly shows your BMR, maintenance calories, and target calories for weight loss or weight gain. Every number updates live as you adjust the inputs.
People use this tool in many situations. Anyone starting a weight loss journey uses it to set a realistic daily calorie target. Fitness enthusiasts use it to plan nutrition for muscle gain. Busy professionals use it to understand how many calories their body actually needs each day. Dieters use it to avoid eating too little, which slows metabolism. Nutritionists use it to give clients a starting point for meal planning. You can also use it just to understand your body better.
The tool uses the Mifflin-St Jeor equation, which the American Dietetic Association and Mayo Clinic recognize as the most accurate formula for estimating basal metabolic rate in adults. Your BMR is the calories your body burns at complete rest. It is then multiplied by an activity factor to give your total daily energy expenditure, which is your maintenance calorie level. Your goal adjusts this number by a safe deficit or surplus. The tool also shows your BMI and a suggested macronutrient split.
The tool runs in your browser, needs no signup, and works on desktop and mobile. Your body data is never uploaded to any server. This is not a substitute for medical advice.
Enter your details and instantly see your calorie needs.
Frequently Asked Questions About Calorie Calculator
Is this calorie calculator free to use?
Yes. The tool is completely free with no signup, no limits, and no hidden charges.
How does the calorie calculator work?
Enter your age, gender, height, weight, activity level, and goal. The tool calculates your BMR using the Mifflin-St Jeor equation, multiplies it by an activity factor to get your TDEE, then adjusts for your goal to show target calories.
What is BMR?
BMR stands for Basal Metabolic Rate. It is the number of calories your body burns at complete rest to keep your organs working, your heart beating, and your temperature stable. It is the foundation of all calorie calculations.
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It is your BMR multiplied by an activity factor. This is the number of calories you need each day to maintain your current weight.
What is the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation is a formula for estimating BMR based on weight, height, age, and gender. It was published in 1990 and is widely recognized as the most accurate formula for adults. The tool uses it for every calculation.
How many calories should I eat to lose weight?
A safe deficit is 250 to 500 calories below your TDEE. This produces about 0.25 to 0.5 kg (0.5 to 1 lb) of weight loss per week. The tool shows these targets automatically when you select the weight loss goal.
Is it safe to eat below my BMR?
Eating below your BMR for extended periods can slow your metabolism and cause muscle loss. The tool warns you if your target falls below your BMR. Always consult a healthcare provider before aggressive dieting.
Does the calculator save my data?
No. Everything runs in your browser. Your body data is never uploaded to any server and is never stored anywhere.