Free Calorie Calculator – TDEE & Daily Calorie Targets
Estimate your daily calories to maintain, lose, or gain weight using the Mifflin–St Jeor equation and activity levels. Fast, accurate, mobile-friendly.
⚠️ Advisory only: For medical or nutrition decisions, speak to a qualified professional. This tool provides estimates.
Calorie Calculator
Enter your details to estimate BMR, TDEE, and a daily calorie target.
Why Use This Calorie Calculator?
Evidence-based formulas for accuracy
Uses Mifflin–St Jeor BMR with clear activity multipliers.
Targets for maintaining, losing, or gaining weight
Instant targets for different goals with adjustable pace.
Supports metric and imperial units
kg/cm or lb/in; age-based and sex-specific equations.
Privacy-focused and easy to use
Inputs run in your browser—no sign-ups or storage.
How It Works – 3 Quick Steps
Enter your personal details
Age, sex, height, weight.
Select your activity level
From sedentary to very active.
View your customized calorie targets
Maintain • Lose • Gain (with pace options).
How to Use This Calorie Calculator
Understanding Calorie Estimates
We first estimate your Basal Metabolic Rate (BMR)—the energy your body uses at rest—using the Mifflin–St Jeor equation. Then we multiply BMR by an activity factor to get Total Daily Energy Expenditure (TDEE). Targets for maintaining, losing, or gaining weight are based on TDEE, adjusting calories to change weight over time.
Formulas Used and Worked Examples
- Mifflin–St Jeor (metric):
Male BMR = 10×kg + 6.25×cm − 5×age + 5•Female BMR = 10×kg + 6.25×cm − 5×age − 161 - Mifflin–St Jeor (imperial):
Male BMR = 10×(lb/2.2046) + 6.25×(in×2.54) − 5×age + 5•Female BMR = 10×(lb/2.2046) + 6.25×(in×2.54) − 5×age − 161 - TDEE:
TDEE = BMR × activity factor- Sedentary 1.2 • Light 1.375 • Moderate 1.55 • Active 1.725 • Very Active 1.9
- Goal calories (example approach): Maintain = TDEE • Lose ≈ TDEE − 10–20% • Gain ≈ TDEE + 5–15% (choose moderate, sustainable adjustments; confirm medically if needed)
Worked example: Female, 30 yrs, 165 cm, 65 kg, light activity (1.375).
BMR = 10×65 + 6.25×165 − 5×30 − 161 = 650 + 1031.25 − 150 − 161 = 1,370 kcal (approx).
TDEE = 1,370 × 1.375 = 1,883 kcal/day (maintain).
Lose at a moderate pace (~15%): 1,883 × 0.85 ≈ 1,600 kcal/day.
Gain (~10%): 1,883 × 1.10 ≈ 2,071 kcal/day.
Notes: These are estimates; real needs vary with body composition, hormones, sleep, and health status. Athletes or clinical cases require tailored advice.
Calorie Calculator FAQs
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Information on this page is for education only and not a substitute for professional medical or nutrition advice.