Calorie Calculator
Free online calorie & TDEE calculator. Find your daily calories to lose, maintain, or gain weight, plus your BMR — metric or imperial.
Estimates use the Mifflin–St Jeor formula. For health, most adults should not eat below ~1,500 cal (men) or ~1,200 cal (women) without medical guidance.
About This Free Online Calorie Calculator
Our free online calorie calculator works out how many calories you should eat each day to lose, maintain, or gain weight. Enter your age, gender, height, weight, and activity level, and it calculates your BMR (the calories your body burns at rest) and your TDEE (total daily energy expenditure, your maintenance calories) using the trusted Mifflin-St Jeor equation. You then get a clear table of daily calorie targets for mild, moderate, and faster weight loss or gain. It supports metric and imperial units and runs entirely in your browser — nothing is uploaded, and there is no signup.
Features of Our Calorie Calculator
- BMR and TDEE (maintenance calories) using Mifflin-St Jeor
- Daily calorie targets for losing, maintaining, and gaining weight
- Five activity levels from sedentary to athlete
- Metric (kg/cm) and imperial (lb/ft-in) units
- Safe-minimum calorie warnings flagged
- 100% free, no signup — runs in your browser
How to Use the Calorie Calculator
Using this tool is simple and requires no signup or registration. Follow these steps:
- Choose your units and gender, then enter your age, height, and weight.
- Pick the activity level that best matches your week.
- Read your BMR and maintenance calories (TDEE).
- Use the goal table to find your daily calories for losing or gaining weight.
Frequently Asked Questions About Calorie Calculator
How many calories should I eat a day?
It depends on your body and activity. This calculator finds your maintenance calories (TDEE) — eat that to stay the same weight. To lose weight, eat about 250–500 fewer calories per day; to gain, eat 250–500 more. The goal table shows each target for you.
What is the difference between BMR and TDEE?
BMR (basal metabolic rate) is the calories your body burns at complete rest. TDEE (total daily energy expenditure) is your BMR multiplied by an activity factor — it is your real maintenance calories, including movement and exercise.
How accurate is the Mifflin-St Jeor formula?
Mifflin-St Jeor is one of the most accurate equations for estimating BMR in the general population. It is an estimate, though — your true needs can vary, so adjust based on real-world results over a few weeks.
Is it safe to eat very few calories?
Eating too little can be unsafe. As a general guide, most adults should not drop below about 1,500 calories (men) or 1,200 calories (women) without medical supervision. The tool flags targets that fall below these levels.
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