Calorie calculator
Free calorie and TDEE calculator. Enter age, sex, height, weight, and activity to find your BMR, maintenance calories, weight-loss and gain targets, plus macros.
How to use
- Enter your details. Add your age, sex, height, and weight in either metric (cm, kg) or imperial (ft, in, lb) units.
- Pick your activity level. Choose how active you are, from sedentary to very active, so the tool can estimate your total daily energy expenditure.
- Choose a formula. Stick with Mifflin-St Jeor or switch to Harris-Benedict or Katch-McArdle if you know your body-fat percentage.
- Read your targets. See your BMR, maintenance calories, weight-loss and gain targets, and a suggested protein, carb, and fat split instantly.
Features
- BMR and TDEE together. Shows both your resting burn and your full daily calorie needs so you understand where each number comes from.
- Loss and gain targets. Gives ready-made calorie goals for cutting, maintaining, or bulking, based on a sensible weekly rate of change.
- Multiple proven formulas. Switch between Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle to match your data and preference.
- Built-in macro split. Turns your calorie target into grams of protein, carbs, and fat so you know how to hit it.
- Metric and imperial. Works with cm and kg or feet, inches, and pounds, with no manual unit conversion needed.
When to use it
- Finding your maintenance calories before starting a diet or fitness plan.
- Setting a realistic daily target for gradual, sustainable weight loss.
- Working out a calorie surplus and macros for building muscle.
- Comparing how different activity levels change your daily calorie needs.
- Getting baseline numbers to discuss with a dietitian or personal trainer.
Is it private?
Everything runs entirely in your browser, and nothing you enter is ever sent to a server.
Frequently asked questions
Is this calorie calculator free?
Yes, it is completely free with no sign-up, no limits, and no install required.
What is the difference between BMR and TDEE?
BMR is the energy your body burns at complete rest. TDEE is your total daily energy expenditure, which multiplies your BMR by an activity factor to reflect movement, exercise, and daily life.
Which formula should I use?
Mifflin-St Jeor is the modern default and works well for most people. Harris-Benedict is an older classic, and Katch-McArdle is best if you know your body-fat percentage because it is based on lean mass.
How big should my calorie deficit be?
A deficit of roughly 500 calories a day supports losing about half a kilogram or one pound per week. Larger deficits are harder to sustain and can cost you muscle and energy.
Are these numbers medically accurate?
They are estimates, not medical advice. Real energy needs vary with genetics, health conditions, and lifestyle, so consult a doctor or registered dietitian before making significant changes, and do not eat below about 1200 calories a day for women or 1500 for men without professional supervision.
Do you store my details?
No. Everything is calculated in your browser and nothing you enter is sent to or saved on a server.
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