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Calorie Calculator

Estimate your daily calorie needs from your BMR and activity level.

How Calorie Calculator works

The Calorie Calculator uses the Mifflin-St Jeor equation, the formula recommended by most dietitians, to calculate your Basal Metabolic Rate (BMR), the calories your body burns at rest. From your BMR and activity level it derives your Total Daily Energy Expenditure (TDEE).

It then surfaces three targets: a 500 kcal/day deficit for gradual fat loss (roughly 0.45 kg per week), your maintenance level, and a 500 kcal surplus for lean gaining. Metabolism varies between people, so the figures are estimates to start from rather than medical advice.

Frequently asked questions

Does this calculator upload my data anywhere?

No. Every calculation runs in your browser. Your age, weight, height and sex are never sent to any server, and it works offline once loaded.

What is the Mifflin-St Jeor formula?

BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5 (men) or -161 (women). TDEE is BMR times an activity factor from 1.2 (sedentary) to 1.9 (extra active).

Is the result medical advice?

No. The numbers are estimates for general information only. Metabolism varies; always consult a registered dietitian or physician before changing your diet.

How accurate is the 500 kcal deficit rule?

It approximates about 0.45 kg (1 lb) per week, since a pound of fat is roughly 3500 kcal. Real results vary; use it as a starting point and adjust.

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