Calorie Calculator
Free calorie calculator. Find your BMR and daily calorie needs (TDEE), plus target calories for weight loss or gain with a protein, carb and fat breakdown - works offline in your browser.
What is BMR?
BMR (Basal Metabolic Rate) is the energy your body burns at complete rest just to keep vital functions running - breathing, circulation, cell repair and brain activity. It typically accounts for 60-70% of your total daily calorie burn.
What is TDEE and how is it calculated?
TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor that reflects how much you move, from 1.2 for a sedentary lifestyle to 1.9 for heavy physical work. It represents the calories you need to maintain your current weight.
Which formula is the most accurate?
Mifflin-St Jeor is generally considered the most accurate for most people and is the calculator's default. Katch-McArdle can be more precise if you know your body-fat percentage, because it is based on lean body mass; Harris-Benedict tends to overestimate slightly.
How many calories should I cut to lose weight?
A deficit of about 500 calories per day results in roughly 0.5 kg (1 lb) of loss per week for most people. This calculator also shows a milder -250 option and an aggressive -1000 option, though very low intakes should only be followed with medical guidance.
How are the macros calculated?
The calculator uses a common starting split of 30% protein, 40% carbohydrates and 30% fat, then converts those percentages into grams based on your selected calorie target (4 kcal per gram of protein or carbs, 9 kcal per gram of fat).
What is a safe minimum calorie intake?
Common guidance suggests not going below about 1,200 calories per day for women and 1,500 for men without medical supervision. The calculator never shows targets below 1,000 calories.
Should I use metric or imperial units?
Whichever you are comfortable with - the calculator supports centimeters/kilograms as well as feet-inches/pounds and converts internally, so results are identical in both systems.
How accurate are calorie calculators?
They provide a solid estimate, but individual metabolism varies by roughly ±10%. Treat the result as a starting point, track your weight for two to three weeks, and adjust your intake based on real-world changes.
How to Use Calorie Calculator
A calorie calculator that estimates your BMR and total daily energy expenditure, then maps out calorie targets for losing, maintaining or gaining weight - with a protein, carb and fat breakdown. Everything is computed privately in your browser.
- Choose Metric or Imperial at the top; the height and weight fields switch between centimeters/kilograms and feet-inches/pounds automatically.
- Pick your sex, then enter your age, height and weight - the results update instantly as you type.
- Select the activity level that best matches your week, from sedentary to very active; this drives your maintenance calories.
- Optionally switch the formula: Mifflin-St Jeor is the default, while Katch-McArdle adds a body-fat field for a lean-mass-based estimate.
- Read your BMR and maintenance calories in the two summary cards, click any goal row in the table to see its macros, and check the BMI line for context.
Start with the maintenance figure, track your weight for two to three weeks, and adjust by 100-200 calories at a time - real-world response is more reliable than any formula.
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