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Calorie Calculator

Enter your age, sex, height, weight, and activity level, and this calculator estimates your BMR (calories burned at rest), your TDEE (daily maintenance calories), and calorie targets for losing or gaining weight — using the Mifflin-St Jeor equation. Free, instant, and runs in your browser.

UnitsSexAge (years)Height (cm)Weight (kg)Activity level

Enter your age, height, and weight to estimate your daily calories.

Frequently asked questions

Your maintenance level is your TDEE — the calories your body uses in a day at your activity level. Eat around your TDEE to maintain weight, roughly 500 fewer to lose about 0.5 kg (1 lb) a week, or 500 more to gain at a similar pace. This tool shows all of those targets.

BMR (basal metabolic rate) is the calories your body burns at complete rest just to stay alive. TDEE (total daily energy expenditure) is your BMR multiplied by an activity factor, so it reflects the calories you actually use across a normal day of movement and exercise.

It uses the Mifflin-St Jeor equation to estimate BMR, which is widely regarded as one of the more accurate predictive formulas, then applies a standard activity multiplier (1.2 to 1.9) to estimate TDEE.

Yes — calorie needs vary with body composition, genetics, hormones, and exact activity, so this is a starting estimate, not a precise prescription. Adjust based on real-world results, and check with a doctor or dietitian before making big changes.