Free Calorie Calculator
Calculate your daily calorie needs (TDEE), BMR, and macronutrient breakdown instantly. Find the right calories for weight loss, maintenance, or muscle gain using the proven Mifflin-St Jeor equation.
What is BMR?
Basal Metabolic Rate is the number of calories your body burns at rest just to maintain basic functions.
What is TDEE?
Total Daily Energy Expenditure is the total calories you burn including exercise and daily activities.
What This Calorie Calculator Gives You
- ✓Daily TDEE for maintaining your current weight
- ✓Targets for weight loss and gain with safe calorie adjustments
- ✓Macronutrient breakdown in grams of protein, carbs, and fat
- ✓100% free with no signup required
What Is a Calorie Calculator?
A calorie calculator estimates how many calories your body needs each day to maintain, lose, or gain weight. It works by first calculating your Basal Metabolic Rate (BMR)—the energy you burn at complete rest—and then multiplying it by an activity factor to find your Total Daily Energy Expenditure (TDEE). Knowing your TDEE is the foundation of any nutrition plan: eat at your TDEE to maintain weight, below it to lose, and above it to gain. This free tool also breaks your target calories into macronutrients (protein, carbohydrates, and fat) so you have a clear daily plan.
How Daily Calorie Needs Are Calculated
This calculator uses the Mifflin-St Jeor equation, which is widely regarded as one of the most accurate formulas for estimating BMR in healthy adults:
Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
Your TDEE is then BMR multiplied by an activity factor that reflects how much you move during a typical week.
Activity Levels and Their Multipliers
| Activity Level | Description | Multiplier |
|---|---|---|
| Sedentary | Little or no exercise, desk job | 1.2 |
| Light | Light exercise 1–3 days/week | 1.375 |
| Moderate | Moderate exercise 3–5 days/week | 1.55 |
| Active | Hard exercise 6–7 days/week | 1.725 |
| Very Active | Hard daily exercise or physical job | 1.9 |
Calories for Weight Loss, Maintenance, and Gain
Weight Loss
Eat 300–500 calories below your TDEE for a steady loss of about 0.5–1 lb (0.25–0.5 kg) per week.
Maintenance
Eat at your TDEE to keep your current weight stable while supporting daily energy and training.
Weight / Muscle Gain
Eat 250–500 calories above your TDEE, paired with strength training, to build muscle with minimal fat gain.
One pound of body fat is roughly 3,500 calories, so a daily 500-calorie deficit results in about one pound of loss per week.
Real Example: Calculating Daily Calories
30-year-old woman, 165 cm, 65 kg, moderately active
BMR = (10 × 65) + (6.25 × 165) − (5 × 30) − 161 = 1,370 calories
TDEE = 1,370 × 1.55 = 2,124 calories/day to maintain weight
To lose weight: ~1,624 calories/day (500-calorie deficit)
Understanding Your Macronutrients
Calories come from three macronutrients, each with a different energy value: protein (4 calories per gram), carbohydrates (4 calories per gram), and fat (9 calories per gram). A balanced starting split is often 30% protein, 40% carbohydrates, and 30% fat, but athletes and people in a fat-loss phase frequently raise protein to preserve muscle. This calculator estimates grams for each macro based on your target calories so you can build meals with confidence.
Frequently Asked Questions
How many calories should I eat a day to lose weight?
Most people lose weight safely by eating 300–500 calories below their TDEE. For a typical adult that often lands between 1,500 and 2,000 calories per day, but your exact number depends on age, size, and activity.
Is the Mifflin-St Jeor equation accurate?
It is one of the most accurate prediction equations for healthy adults, though any formula is an estimate. Track your weight for 2–3 weeks and adjust calories up or down based on real results.
What is the difference between BMR and TDEE?
BMR is the calories you burn at complete rest. TDEE is BMR plus the calories burned through daily activity and exercise, which is the number that reflects your real daily needs.
Should men and women eat the same number of calories?
Generally no. Because of differences in body size and composition, men usually have a higher BMR and TDEE than women of the same age and activity level.
Do I need to count macros or just calories?
For weight change, total calories matter most. For body composition, performance, and satiety, hitting adequate protein and a sensible macro split makes a meaningful difference.
Want more health insights? Check your BMI or estimate your resting metabolism with the BMR Calculator.
This calculator provides general estimates for educational purposes and is not medical advice. Consult a doctor or registered dietitian before making significant changes to your diet, especially if you have a health condition.