Calorie Calculator
Find your daily calories to maintain, lose or gain weight (TDEE), in metric or imperial — free and 100% in your browser.
Report a problemThis is an estimate from the Mifflin-St Jeor formula, not medical advice. Real calorie needs vary with body composition, genetics and health — talk to a health professional before making big diet changes.
How to use
- Pick metric or imperial, then choose your sex and type your age, weight and height.
- Choose the activity level that best matches a normal week. Your daily calories update live as you change anything — there is nothing to submit.
- Read the big number for the calories that keep your weight steady, then use the goals below for gentle or faster loss and gain targets.
FAQ
How are my daily calories worked out?
This calculator uses the Mifflin-St Jeor equation, the same formula dietitians use. First it estimates your BMR — the calories your body burns at rest — from your sex, age, weight and height. Then it multiplies that by an activity factor (1.2 for sedentary up to 1.9 for an athlete) to get your TDEE, the total calories you burn in a typical day. Maintaining your weight means eating about that many calories. To lose weight you eat fewer; to gain, you eat more. The goal cards show a 250-calorie deficit or surplus for a gentle change of roughly half a pound a week, and a 500-calorie change for about a pound a week.
Is anything I type sent to a server?
No. Your details are used for plain arithmetic right in your browser — nothing is uploaded or stored. The calculator works offline and keeps your numbers private.
How accurate is this number?
Treat it as a solid starting point, not an exact figure. The formula is an estimate and does not know your muscle mass, hormones or daily movement, which can shift real needs by a few hundred calories either way. Use it to set a target, watch how your weight responds over two to three weeks, then adjust. This is an estimate, not medical advice — check with a health professional for guidance that fits you.