Calorie Calculator
Find your daily calorie needs based on your age, weight, height and activity level. Calculate calories for weight loss, maintenance or muscle gain.
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About This Tool
What it does
Calculates your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation and multiplies it by your activity level to give your Total Daily Energy Expenditure (TDEE). Shows calorie targets for maintenance, weight loss and muscle gain.
Who it's for
Anyone wanting to understand their calorie needs — for weight loss, maintaining current weight or building muscle. Used by gym-goers, athletes, dieters and health-conscious individuals worldwide.
Your privacy
All calculations happen in your browser. No data is transmitted or stored anywhere.
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Frequently Asked Questions
How are daily calorie needs calculated?
This calculator uses the Mifflin-St Jeor equation — the most widely validated formula for estimating BMR. BMR is then multiplied by your activity factor to give your TDEE (Total Daily Energy Expenditure).
How many calories should I eat to lose weight?
A deficit of 500 calories below your TDEE typically produces around 0.5kg (1lb) of weight loss per week. This is a sustainable rate. Very low calorie diets below 1,200 (women) or 1,500 (men) are not recommended without medical supervision.
What is TDEE?
TDEE is your total daily calorie burn including physical activity. It is calculated by multiplying your BMR by an activity multiplier ranging from 1.2 (sedentary) to 1.9 (extremely active).
Are these calorie counts exact?
No — they are estimates. Individual metabolism varies. Use these numbers as a starting point, track your results for 2-3 weeks and adjust up or down based on actual weight changes.
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