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Calorie Calculator

How much should you actually eat each day? This free calorie calculator estimates your basal metabolic rate and your total daily energy needs using the proven Mifflin-St Jeor equation, factoring in your sex, age, weight, height and activity level, so you know a realistic calorie target for maintenance, loss or gain.

Sex

Age (years)

Weight (kg)

Height (cm)

Activity level

2,507

What is a Calorie Calculator?

A calorie calculator estimates how many calories your body needs each day. It first works out your basal metabolic rate (BMR) — the energy you burn at complete rest — using the medically validated Mifflin-St Jeor equation, then multiplies it by an activity factor to give your total daily energy expenditure (TDEE).

The Mifflin-St Jeor formula for men is BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5, and for women it subtracts 161 instead of adding 5. It is widely considered the most accurate weight-agnostic estimate for most people. Your BMR covers the energy your heart, brain, organs and muscles use just to keep you alive; activity adds the rest.

Once you have your TDEE, you can plan a goal. Eating at maintenance keeps weight steady, a deficit of roughly 300 to 500 calories a day encourages gradual weight loss, and a surplus supports muscle gain. The calculator is an estimate for healthy adults, so treat it as a starting point rather than a prescription.

How to use the Calorie Calculator

Choose your sex.
Enter your weight in kilograms, height in centimetres and age in years.
Pick an activity level that matches your typical week, from sedentary to very active.
Click Calculate to see your BMR and total daily calorie needs.
Read the formula shown so you understand the maths behind your number.

Example

A 30-year-old man, 80 kg and 180 cm tall, who is moderately active (factor 1.55).

BMR = 10 × 80 + 6.25 × 180 − 5 × 30 + 5 = 1,780 kcal.

TDEE = 1,780 × 1.55 ≈ 2,759 kcal/day.

Who is this calorie calculator for?

This calorie calculator estimates how many calories you need each day using the Mifflin-St Jeor equation. It is a useful starting point for anyone planning meals, tracking intake or setting a weight goal.

Men: Men often use a calorie calculator for men to work out an eating target around training or weight goals. Enter weight, height and age to get a daily figure.
Women: Women use a calorie calculator for women to gauge daily needs across different activity levels. The result is an estimate, so use it as a guide rather than a prescription.
Seniors: Seniors may use a calorie calculator for seniors to avoid under-eating as metabolism naturally slows. It is best combined with medical advice for any specific health condition.
Teens: Teens can use a calorie calculator for teens as a rough reference during growth, but growing bodies have changing needs and the estimate should not replace professional guidance.

Calorie chart and table — daily needs by activity level

Example daily calorie needs using the Mifflin-St Jeor equation (BMR × activity). These are general estimates for a sample person, not individual medical advice.

Activity level	Men (70 kg, 175 cm, 30 yrs)	Women (60 kg, 165 cm, 30 yrs)
Sedentary (1.2)	1,978 kcal/day	1,584 kcal/day
Light (1.375)	2,267 kcal/day	1,815 kcal/day
Moderate (1.55)	2,556 kcal/day	2,046 kcal/day
Active (1.725)	2,844 kcal/day	2,277 kcal/day
Very active (1.9)	3,133 kcal/day	2,508 kcal/day

Common use cases

Setting a calorie target for weight loss, gain or maintenance.
Understanding how much you burn at rest versus through activity.
Planning a balanced diet around a realistic daily energy budget.
Comparing how activity level changes your daily calorie needs.

Pro tips

The number is an estimate — your real energy needs vary with body composition and genetics, so use it as a starting point and adjust based on results.
Aim for a slow, sustainable change: a 300–500 calorie daily deficit is a common, healthy target for weight loss.
Remember food labels often use kcal and calories interchangeably, so the same unit applies.
Track your weight over a few weeks rather than a day or two, since daily water and food weight naturally fluctuates.

FAQ

What is BMR?

BMR stands for basal metabolic rate, the number of calories your body burns at complete rest to keep your organs, brain and basic functions working.

What is TDEE?

TDEE is your total daily energy expenditure — the calories you burn in a whole day once your activity level is included, on top of your BMR.

What equation does this calculator use?

It uses the Mifflin-St Jeor equation, which is widely regarded as one of the most accurate for estimating BMR in healthy adults.

How do I calculate how many calories to lose weight?

Create a modest daily deficit, commonly 300 to 500 calories below your TDEE. This calculator shows your TDEE, and you subtract your chosen deficit from it.

What is a good activity level to choose?

Sedentary means mostly sitting, lightly active is light exercise a couple of times a week, moderate is exercise a few times a week, and very active is daily vigorous exercise. Match your level honestly.

Is this accurate?

The Mifflin-St Jeor equation is a solid estimate for most healthy adults, but it does not account for muscle mass, genetics or medical conditions, so treat the result as a guide.

Does the calculator account for a specific diet goal?

It gives your maintenance calories. To lose, subtract a deficit; to gain, add a surplus — the calculator assumes you will do that yourself.

Is it private and free?

Yes. It runs entirely in your browser and is completely free, so none of your details are stored or shared.