Calorie Calculator
Find out how many calories you need per day to lose, maintain or gain weight, plus a protein, carbohydrate and fat breakdown. Based on the Mifflin-St Jeor equation and your activity level.
This tool runs entirely in your browser.
How to use the Calorie Calculator
- 1Enter sex, age, weight and height.
- 2Choose your activity level and goal.
- 3Read your daily calorie target and macro grams.
What is the Calorie Calculator?
Your maintenance calories (TDEE) are your basal metabolic rate multiplied by an activity factor. A deficit of about 550 kcal per day corresponds to roughly 0.5 kg of weight loss per week, since 1 kg of body fat holds about 7,700 kcal.
Targets are not lowered below 1,200 kcal (women) or 1,500 kcal (men), common minimums without medical supervision.
Frequently asked questions
Is the BMR calculator the same thing?
The BMR calculator focuses on energy use at rest and maintenance; this tool turns that into a goal-based daily target with macros.
Is the Calorie Calculator free and private?
Yes. The Calorie Calculator is free, needs no account, and runs entirely in your browser. What you type is never sent to a server or stored.
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