Calorie Calculator – Daily Calorie Needs and Goals
Use this free calorie calculator to estimate your daily energy needs based on age, gender, height, weight and activity level. It shows BMR, maintenance calories and example targets for weight loss or gain. The tool uses the Mifflin–St Jeor equation and standard activity multipliers—handy as a starting point for diet and fitness planning. No sign-up, runs in your browser.
Calorie Calculator
Estimate your basal metabolic rate (BMR) and maintenance calories using the Mifflin–St Jeor equation and standard activity multipliers.
How the calorie calculator works
First it estimates your Basal Metabolic Rate (BMR) with the Mifflin–St Jeor equation:
BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + s
Here s = 5 for males and −161 for females. Then it multiplies BMR by an activity factor: sedentary (1.2), light (1.375), moderate (1.55), active (1.725), or very active (1.9). That gives maintenance calories (TDEE). Weight loss targets subtract a deficit (e.g. 300 or 700 kcal); weight gain adds a surplus. Results are rounded to whole numbers.
Using the calorie calculator for diet and fitness planning
Knowing roughly how many calories you need each day helps you plan meals, set weight goals and understand why the scale might move (or not). This calorie calculator estimates your BMR—the energy your body uses at rest—and then scales it by how active you are. The result is an approximate maintenance level: eat around that to hold your weight steady. Eat less for weight loss and more for weight gain; the tool shows example targets (e.g. a mild deficit for gradual loss and a larger one for faster loss). These are starting points, not prescriptions. Your actual needs can vary with muscle mass, health conditions and day-to-day activity.
The Mifflin–St Jeor equation is one of the most common formulas used in dietetics and apps. It uses age, gender, height and weight, so it does not account for body composition—two people with the same stats but different muscle mass may have different real-world needs. Use the result as a baseline: track your intake and weight for a few weeks and adjust. If you are losing too fast or not at all, tweak your target. Many people find that a modest deficit (around 300–500 kcal below maintenance) leads to steady, sustainable loss without feeling starved.
This calculator is for general education and planning. It is not medical or dietitian advice. If you have a medical condition, are on medication that affects weight or metabolism, or are planning a big change in diet or activity, talk to a doctor or registered dietitian. They can help you set safe targets and balance calories with nutrients. You can pair this tool with our BMI calculator and age calculator: BMI gives a simple weight-for-height snapshot, and age is often used in calorie and health formulas. Together they support a clearer picture of your metrics.
The calculator runs entirely in your browser and does not store your age, weight, height or results. You can use it on a shared or work device without leaving data on a server. Treat the numbers as estimates, adjust based on your own experience and, when in doubt, seek guidance from a qualified health or nutrition professional.