Calorie Calculator
Estimate your BMR, maintenance calories (TDEE) and the daily calories to lose, keep or gain weight, plus a macro split.
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How to use Calorie Calculator
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Open Calorie Calculator on this page. It loads right in your browser.
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Add your file, text or values and adjust the settings.
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Copy the result or download it. Nothing is uploaded or stored.
How to use it: Calorie Calculator
This calorie calculator estimates how many calories your body uses in a day and how many to eat for your goal. It starts with your BMR (calories at complete rest, from the Mifflin-St Jeor equation), multiplies it by your activity level to get your TDEE (maintenance calories), then adjusts for losing or gaining 0.25 to 1 kg a week.
A macro panel splits the target into grams of protein, carbohydrate and fat for a balanced, low-carb, high-protein or keto diet. Metric and imperial units are both supported.
How to use it
- Choose metric or imperial and enter sex, age, height and weight.
- Pick the activity level that matches a normal week.
- Choose a goal: lose, maintain or gain weight.
- Read your daily calorie target, BMR, TDEE and macros.
How it is calculated
Mifflin-St Jeor BMR: men = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5; women = the same − 161. TDEE = BMR × activity factor (1.2 to 1.9). About 7,700 kcal equals 1 kg of body fat, so losing 0.5 kg a week needs roughly 550 kcal less per day.
Worked example
A 30-year-old woman, 165 cm and 65 kg, has a BMR of about 1,370 kcal. With light activity (×1.375) her maintenance is about 1,884 kcal; to lose 0.5 kg a week she would eat around 1,334 kcal. On a balanced split that is roughly 100 g protein, 133 g carbs and 44 g fat.
Who uses it
- Planning a weight-loss or muscle-gain diet
- Setting calorie goals in a food-tracking app
- Athletes estimating their energy needs
- Checking whether a diet plan is realistic
Tips
- Choose the activity level honestly: most people overestimate it.
- Track your weight for 2 to 3 weeks and adjust by 100 to 200 kcal if it does not move as expected.
- The calculator will not go below 1,200 kcal (women) or 1,500 kcal (men) a day; very low-calorie diets need medical supervision.
Free, private and instant: every calculation runs in your browser, nothing is uploaded or stored, and there is no sign-up or limit. Related calculators: BMI calculator, age calculator, percentage calculator.
Features
- BMR with the Mifflin-St Jeor equation
- TDEE for five activity levels
- Targets to lose, maintain or gain weight
- Macro split for four diet styles
- Metric and imperial units
Frequently asked questions
How many calories should I eat to lose weight?
Eat about 300 to 550 kcal below your TDEE to lose 0.25 to 0.5 kg a week. The calculator shows the exact target for your goal.
What is the difference between BMR and TDEE?
BMR is what your body burns at complete rest; TDEE adds the energy for daily activity and exercise. You maintain your weight eating your TDEE.
How accurate is the calorie calculator?
Mifflin-St Jeor is one of the most accurate equations for most adults, typically within about 10%. Muscle mass, health and medication can change real needs.
How much protein do I need?
Many people aim for 1.6 to 2.2 g per kg of body weight when losing fat or building muscle; the high-protein split gets close to that.
Is it safe to lose 1 kg a week?
It can be for people with more weight to lose, but 0.25 to 0.5 kg a week is easier to sustain. Talk to a doctor before a large deficit.
Is this calculator free and private?
Yes. It is completely free, needs no account and runs entirely in your browser, so the numbers you type are never sent to a server or stored.