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Calorie Calculator
Your daily calorie needs from the Mifflin-St Jeor equation - BMR, maintenance calories for your activity level, and targets for losing or gaining weight. Calculated in your browser. No sign-up, free.
Details
Results
Maintenance calories / day2,556
- BMR
- 1,649
- To lose weight
- 2,056
- To gain weight
- 3,056
Runs 100% in your browser Instant results as you type Free, no sign-up
How to calculate your calories
Enter your stats
Sex, age, height and weight - metric or imperial.
Pick your activity level
From sedentary desk work to daily hard training; this scales your BMR into real-world maintenance calories.
Read your targets
Maintenance (TDEE), your base metabolism (BMR), and ±500 kcal targets for steady weight loss or gain.
Calorie questions, answered
Is my data sent to a server?
No. The math runs entirely in your browser - nothing you enter ever leaves your device.
What is the difference between BMR and TDEE?
BMR is what your body burns at complete rest. TDEE multiplies it by your activity level - it is the number to eat at to maintain your current weight.
Why the Mifflin-St Jeor formula?
It is the equation research found most accurate for the general population and the one dietitians default to. Individual metabolism still varies - treat the result as a solid starting point and adjust from real-world results.
How fast is a 500 calorie deficit?
Roughly half a kilogram (one pound) per week - the pace generally considered sustainable. The lose target never goes below 1200 kcal, the common safety floor.
Is this medical advice?
No - it is standard formula math. For medical conditions, pregnancy or eating disorders, talk to a professional.