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Calorie Calculator

Estimate your daily calorie needs (BMR & TDEE) for weight loss, maintenance, or gain.

Your Daily Calorie Needs

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BMR: -
TDEE (maintenance): -
BMI: - — -

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-20% Cut

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-10% Cut

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+10% Surplus

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+20% Surplus

Health Guidance

    Disclaimer: This calculator provides general health estimates only and is not intended to diagnose or treat medical conditions. Calorie needs vary by individual factors not fully captured by this calculator. Consult a qualified healthcare professional or registered dietitian before making significant changes to your diet, exercise routine, or weight-management plan.

    Free Calorie Calculator — Find Your BMR, TDEE & Daily Calorie Needs

    Understanding exactly how many calories your body needs is the foundation of any effective weight management plan. Our free Calorie Calculator uses the scientifically validated Mifflin-St Jeor formula to estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE), then shows adjusted calorie targets for weight loss, maintenance, or gain.

    Why Use This Tool

    • Scientifically-backed formula: Uses Mifflin-St Jeor, one of the most accurate BMR equations available.
    • Multiple goal targets: See calorie targets for cutting, maintaining, or bulking simultaneously.
    • Activity level adjustment: Accounts for your actual daily activity, not just resting metabolism.
    • Instant results: No signup or complex setup required.

    Key Features

    What is BMR?

    Basal Metabolic Rate (BMR) is the number of calories your body burns just to keep basic functions running — breathing, circulation, and cell repair — while at complete rest. It's calculated here using the Mifflin-St Jeor formula, based on your age, gender, height, and weight.

    What is TDEE?

    Total Daily Energy Expenditure (TDEE) takes your BMR and multiplies it by an activity factor to estimate the total calories you burn in a typical day, including exercise and daily movement. TDEE is the starting point for setting weight loss, maintenance, or gain targets.

    BMR & TDEE Together

    See both key metrics in one result.

    Goal Adjustment Cards

    Cut, maintain, or gain targets shown side by side.

    Step-by-Step: How to Use

    Step 1: Choose Metric (cm/kg) or Imperial (ft+in/lb) units.

    Step 2: Enter your age, gender, height, and weight.

    Step 3: Select your typical activity level and goal.

    Step 4: Your BMR, TDEE, BMI, calorie targets, and personalized health guidance appear instantly as you type.

    Weight Loss vs Weight Gain

    For weight loss, a moderate deficit of 10-20% below TDEE is generally sustainable. For weight gain, a surplus of 10-20% above TDEE supports gradual muscle or weight gain without excessive fat gain. This tool shows both mild and moderate options for each direction.

    Benefits

    • Removes guesswork from setting a calorie target for your goals.
    • Helps plan meals and portion sizes around a data-driven number.
    • Useful reference point before consulting a nutritionist or dietitian.

    Common Use Cases

    • Setting a daily calorie target for a weight loss plan.
    • Estimating calorie needs for a muscle-building or bulking phase.
    • Understanding maintenance calories before starting a diet.
    • Adjusting calorie intake after a change in activity level or exercise routine.

    Healthy Lifestyle Tips

    • Prioritize whole foods — vegetables, fruits, lean protein, and whole grains.
    • Limit added sugar, sugary drinks, and ultra-processed foods.
    • Stay physically active with a mix of cardio and strength training.
    • Drink enough water throughout the day.
    • Consult a doctor or registered dietitian before major diet or exercise changes.

    Privacy & Security

    Uses the Mifflin-St Jeor formula to calculate Basal Metabolic Rate (BMR), then applies your activity multiplier to estimate Total Daily Energy Expenditure (TDEE) and adjusts for your weight goal. All calculations happen locally in your browser.

    Disclaimer: Estimates only — not medical advice. Consult a healthcare professional for personalized guidance.

    Frequently Asked Questions

    What is the difference between BMR and TDEE? +
    BMR is calories burned at rest; TDEE includes your activity level on top of BMR.
    Yes, switch "Unit System" to Imperial to enter height in feet and inches and weight in pounds.
    Based on your calculated BMI category, the tool shows general, static lifestyle tips — not a personalized medical plan.
    A 15-20% deficit below TDEE is commonly recommended, shown when you select "Lose Weight".
    The Mifflin-St Jeor equation, widely regarded as accurate for BMR estimation.
    A 10-20% surplus above TDEE is generally recommended.
    Yes, sedentary to very active can shift needs by hundreds to over a thousand calories.
    It's a solid estimate, but individual metabolism varies with genetics and muscle mass.
    Yes, completely free with no limits.
    No, all calculations happen locally in your browser.
    Yes, this is a general estimate, not medical advice.
    No, the formula uses height, weight, age, and gender only.

    Related Tools

    Also try our BMI Calculator and Weight Converter.

    Ready to find your calorie needs? Enter your details above — free and instant.

    Share Your Experience

    Found this tool useful? Have a suggestion or found a bug? Send your feedback directly to us — we read every message.