Calorie calculator
Estimate daily calorie needs from height, weight, age and activity.
- Runs in your browser — nothing you enter is uploaded
- No sign-up, no quotas, free to use as often as you like
How it works
Calorie targets are the starting point for most diet planning, and they are usually quoted as a single confident number. The honest version is an estimate from a formula, with real variation between people of identical measurements.
BMR and TDEE
BMR is what your body uses at complete rest — breathing, circulation, keeping warm. TDEE multiplies that by an activity factor to estimate what you actually use in a day. TDEE is the figure diet plans mean by “maintenance calories”.
The formula used
Mifflin–St Jeor, which is the formula most dietitians prefer because it estimates better across a general population than the older Harris–Benedict equation. It uses height, weight, age and sex.
Why the answer is approximate
Two people with identical measurements can differ by several hundred calories a day, because the formula cannot see muscle mass, thyroid function, medication, or how much you fidget. Activity multipliers are broad categories, and most people overestimate which one they are in. Treat the number as a place to start and adjust from what actually happens over a few weeks.
About the loss and gain targets
A 500-calorie daily difference is the conventional figure for roughly half a kilogram a week. Very low intakes are not shown, because they need medical supervision. This is arithmetic, not medical or dietary advice, and conditions such as diabetes, pregnancy or an eating disorder change the picture entirely.
Calorie calculator — questions
What is the difference between BMR and TDEE?
BMR is what you burn at rest; TDEE adds your activity and is what “maintenance calories” means.
How accurate is it?
It is an estimate. People with identical measurements can differ by several hundred calories a day.
Which activity level should I choose?
Most people overestimate. If in doubt, pick the level below the one you were going to.
Is this medical advice?
No. It is a formula. Medical conditions, pregnancy and eating disorders change the picture entirely.