Calorie Calculator

Calculate your BMR, TDEE, daily calorie needs & macros based on your body stats and goal

👤 Your Details

Gender

Age (years)

Weight (kg)

Height (cm)

🏃 Activity Level

🎯 Your Goal

🔬 Formula

🔬 Formula Comparison

Mifflin-St Jeor

—

BMR kcal/day

Harris-Benedict

—

BMR kcal/day

🎯 Daily Calorie Targets by Goal

Goal	Calories/Day	Weekly Change	Expected Result

🥗 Macro Breakdown (for your goal calories)

🥩

Protein

0 kcal

30%

🍞

Carbs

0 kcal

40%

🥑

Fat

0 kcal

30%

💡 Macro split: 30% Protein · 40% Carbs · 30% Fat — balanced approach. Protein: 4 kcal/g, Carbs: 4 kcal/g, Fat: 9 kcal/g.

📊 BMI (Body Mass Index)

BMI

—

Healthy range: 18.5 – 24.9

Underweight
<18.5 Normal
18.5–24.9 Overweight
25–29.9 Obese
30+

About Calorie Calculator

Free Online Calorie Calculator — Know Exactly How Many Calories You Need

Our Free Calorie Calculator helps you find your daily calorie requirement based on your age, gender, weight, height, and physical activity level. Whether your goal is weight loss, weight maintenance, or muscle gain, this tool gives you a personalized calorie target instantly — no signup, no app download required.

? How It Works — The Science Behind the Calculator

This calculator uses two well-validated scientific formulas to estimate your calorie needs:

Mifflin-St Jeor Equation (recommended, more accurate for most people)
Harris-Benedict Equation (classic formula, still widely used)

Both formulas first calculate your BMR (Basal Metabolic Rate) — the calories your body burns at complete rest — and then multiply it by your activity factor (TDEE) to give you your total daily calorie expenditure.

⚡ Key Features

✅ BMR Calculation — Basal Metabolic Rate using Mifflin-St Jeor & Harris-Benedict
✅ TDEE Calculation — Total Daily Energy Expenditure based on activity level
✅ Goal-based Calories — Weight loss, mild loss, maintenance, mild gain, muscle gain
✅ Macro Calculator — Protein, carbs, fat breakdown in grams and percentage
✅ BMI Calculator — Body Mass Index with health category
✅ Imperial & Metric — Supports kg/cm and lbs/ft-in units
✅ 5 Activity Levels — Sedentary to very active / athlete
✅ Instant Results — No page reload, instant live calculation
✅ Mobile Friendly — Works on all devices

? How to Use — Step by Step

Select Unit System — Choose Metric (kg, cm) or Imperial (lbs, ft/in).
Enter Your Details — Fill in your age, gender, weight, and height.
Choose Activity Level — Pick the level that best describes your weekly exercise routine.
Select Your Goal — Weight loss, maintenance, or muscle gain.
View Results — Your BMR, TDEE, daily calorie target, and macro breakdown appear instantly.

? Activity Level Guide

Sedentary — Desk job, little or no exercise
Lightly Active — Light exercise 1-3 days/week
Moderately Active — Moderate exercise 3-5 days/week
Very Active — Hard exercise 6-7 days/week
Extra Active — Very hard exercise, physical job, or athlete

? Calorie Goals Explained

? Weight Loss (Fast) — TDEE minus 500 calories/day (≈ 0.5 kg/week loss)
? Weight Loss (Mild) — TDEE minus 250 calories/day (≈ 0.25 kg/week loss)
? Maintenance — Eat at your TDEE to maintain current weight
? Mild Muscle Gain — TDEE plus 250 calories/day
? Muscle Gain — TDEE plus 500 calories/day

❓ Frequently Asked Questions (FAQ)

Q: What is BMR?
BMR (Basal Metabolic Rate) is the number of calories your body needs to maintain basic life functions — breathing, circulation, and cell production — while at complete rest. It is the minimum calories you need even if you stay in bed all day.

Q: What is TDEE?
TDEE (Total Daily Energy Expenditure) is your total calorie burn per day including all physical activity. It equals BMR × Activity Factor. Eating at your TDEE maintains your current weight.

Q: Which formula is more accurate — Mifflin or Harris-Benedict?
The Mifflin-St Jeor formula is generally considered more accurate for most modern people and is recommended by many dietitians. Harris-Benedict is the older classic formula. Our calculator shows both so you can compare.

Q: How many calories should I eat to lose weight?
A calorie deficit of 500 calories per day typically results in about 0.5 kg (1 lb) of weight loss per week. Aim for no less than 1,200 calories/day (women) or 1,500 calories/day (men) for safe and sustainable loss.

Q: What is a macro calculator?
Macros are macronutrients — Protein, Carbohydrates, and Fat. The macro breakdown shows how many grams of each you should eat daily based on your calorie goal. A common balanced split is 30% protein, 40% carbs, 30% fat.

Q: What is BMI?
BMI (Body Mass Index) is a number calculated from your height and weight. It categorizes you as Underweight (<18.5), Normal (18.5–24.9), Overweight (25–29.9), or Obese (30+). It is a general screening tool and does not account for muscle mass.

Q: Does this calculator work in pounds and inches?
Yes! Switch to Imperial mode to enter your weight in pounds and height in feet and inches.

Q: Is this tool accurate?
This tool uses the same scientifically validated formulas used by dietitians and fitness professionals worldwide. Results are estimates — individual metabolism, health conditions, and muscle mass can affect actual needs.

? Who Should Use This Calculator?

?️ Fitness Enthusiasts — Track calories for muscle building or fat loss
? People on a Diet — Know your exact calorie deficit target
? Health-Conscious Individuals — Monitor daily intake for overall wellness
?‍⚕️ Dietitians & Nutritionists — Quick client calorie estimation
? Athletes & Bodybuilders — Calculate calories for bulking or cutting phases
? Students — Learn about nutrition and caloric science

? Pro Tip: For best results, weigh yourself in the morning on an empty stomach. Recalculate your calories every 4-6 weeks as your weight changes to keep your targets accurate.