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Calorie Calculator
Find your daily calorie needs, BMR, and TDEE from your age, height, weight, and activity level — with a personalized macro breakdown. Free, private, and instant.
Calorie Calculator estimates your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, your Total Daily Energy Expenditure (TDEE) based on activity level, and a daily calorie target for maintaining, losing, or gaining weight, plus a macro breakdown of protein, carbs, and fat in grams. Supports metric and imperial units. A general population-level estimate, not medical advice. Calculations run entirely in your browser — no uploads, no signup. Built by FreeToolHub.
Your Details
100% client-side. Your data stays in your browser.
Unit System
Height
Results
Your goal calories were kept at a safe minimum of 1,200 kcal/day rather than going lower.
Suggested Daily Macros
Protein
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Carbs
—
Fat
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How This Is Calculated
Formula Used
Mifflin-St Jeor: BMR (men) = 10×kg + 6.25×cm − 5×age + 5
Activity Multipliers
- Sedentary (little or no exercise)× 1.2
- Light (exercise 1–3 days/week)× 1.375
- Moderate (exercise 3–5 days/week)× 1.55
- Active (exercise 6–7 days/week)× 1.725
- Very active (hard exercise & physical job)× 1.9
This is a general population-level estimate based on standard formulas. It does not account for individual metabolism, medical conditions, or medication. This tool does not provide medical advice.
Quick Examples
Calculate your daily calorie needs instantly from your age, height, weight, and activity level.
Frequently Asked Questions
What is BMR (Basal Metabolic Rate)?
BMR is the number of calories your body needs to maintain basic life functions — breathing, circulation, cell production — while completely at rest. This calculator estimates it using the Mifflin-St Jeor equation, widely regarded as one of the most accurate BMR formulas for the general population.
What is TDEE (Total Daily Energy Expenditure)?
TDEE is your BMR multiplied by an activity factor that accounts for exercise and daily movement. It represents the total number of calories you burn in a day, and is the number most people use as their maintenance calories.
How is my daily calorie target calculated?
The calculator first estimates your BMR from your sex, age, height, and weight, multiplies it by your selected activity level to get TDEE, then applies your goal — maintain, lose, or gain weight — as a calorie surplus or deficit on top of TDEE.
How many calories should I eat to lose weight?
A deficit of about 500 calories a day below your TDEE typically leads to roughly 0.5 kg (about 1 lb) of weight loss per week. A milder deficit of 250 calories a day is often easier to sustain and is a good starting point. Very low calorie targets, below about 1,200 kcal, are not recommended without medical supervision.
Does this tool store my data?
No. All calculations run entirely in your browser using JavaScript. Nothing you enter is sent to a server, logged, or stored.
Is this medical or nutrition advice?
No. This tool provides a general population-level estimate based on standard formulas. Individual calorie needs vary due to metabolism, medical conditions, medication, and other factors. Consult a doctor or registered dietitian for personalized nutrition advice.