Last updated: April 2026
The Calorie Calculator estimates how many calories you need each day based on your age, gender, weight, height, and activity level. It uses the Mifflin-St Jeor equation, which is considered the most accurate formula for estimating Basal Metabolic Rate (BMR) by nutrition researchers. Once your BMR is calculated, the tool multiplies it by your activity level to give you your Total Daily Energy Expenditure (TDEE). You get calorie targets for weight loss, mild weight loss, maintenance, mild weight gain, and weight gain so you can pick the right number for your goals. The tool supports both metric (kg/cm) and imperial (lbs/inches) units. Whether you are starting a diet, bulking at the gym, or just curious about your energy needs, this calculator gives you a science-backed starting point.
Select Metric (kg and cm) or Imperial (lbs and inches) depending on what you are comfortable with. The tool adjusts all input labels and calculations automatically.
Fill in your gender, age, weight, and height. These values are used to calculate your Basal Metabolic Rate, which is the number of calories your body burns at complete rest.
Pick the option that best describes your typical weekly activity, from Sedentary (desk job, little exercise) to Extra Active (intense training or physical labor every day).
Click Calculate to see your BMR and five different daily calorie targets. Choose the one that matches your goal, whether it is losing weight, maintaining, or building muscle.
Calorie Calculator is the fastest way to estimate daily calorie needs online. Key advantages include the accurate Mifflin-St Jeor formula, multiple goal targets, dual unit support, and complete privacy.
BMR stands for Basal Metabolic Rate. It is the number of calories your body burns just to keep you alive while at complete rest, covering breathing, circulation, cell production, and other basic functions. BMR typically accounts for 60-75% of your total daily calorie burn. Knowing your BMR is the foundation for calculating accurate calorie targets for any fitness goal.
The Mifflin-St Jeor equation is considered the most reliable formula for estimating BMR in healthy adults. Studies published in the Journal of the American Dietetic Association found it to be accurate within 10% for most people. It is more accurate than the older Harris-Benedict equation and is recommended by most dietitians and nutrition professionals.
A safe and sustainable calorie deficit is 500 calories below your maintenance level, which typically leads to about 0.5 kg (1 pound) of weight loss per week. This calculator shows you a 500-calorie deficit option and a milder 250-calorie deficit option. Avoid going below 1,200 calories per day for women or 1,500 for men without medical supervision.
It depends on your goal. If you are trying to lose weight, eating back all exercise calories can slow your progress. If you are maintaining or gaining weight, you should account for exercise calories. A good middle ground is to eat back about half of your exercise calories to prevent underfueling while still creating a deficit.
Recalculate every time your weight changes by 5 kg (10 lbs) or more, when your activity level changes significantly, or every 4 to 6 weeks during an active diet. As you lose weight, your body needs fewer calories, so your targets should be updated to keep making progress.