Calorie Calculator

Use this Calorie Calculator to estimate your daily calories for maintenance (TDEE) and to set a practical target for weight loss or gain. It uses the Mifflin–St Jeor BMR equation plus an activity multiplier, then applies a selected deficit/surplus pace. If you want a richer plan, enable macro targets to get grams of protein, carbs, and fat per day. You can also pair this with the Basal Metabolic Rate Calculator for deeper BMR context, or check your weight range using the BMI Calculator. For more tools in this area, browse the Health & Fitness hub.

Local, privacy-first calculation TDEE + goal calories with pace selector Optional macro targets (grams/day)

Calculator Tool

Enter your details to estimate BMR, TDEE (maintenance), and a goal calorie target. Pace options use common daily adjustments (±250/±500/±750 kcal) to match realistic weekly change rates.

Used for equation offset
For “Other”, we estimate using an average offset between the male (+5) and female (−161) versions of Mifflin–St Jeor (average offset = −78). If you’d prefer, choose the equation that best matches your physiology.
13–120
Please enter an age between 13 and 120.
Metric or Imperial
Enter a height in cm (90–250).
Metric or Imperial
Enter a weight in kg (25–350).
Multiplies BMR
Please choose an activity level.
Adjusts from TDEE
Please choose a goal.
Show macro targets Optional: get protein/carbs/fat grams based on your goal calories

Premium Results

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How It Works

This calculator estimates your maintenance calories using two steps: (1) estimate BMR (basal metabolic rate), then (2) apply an activity factor to get TDEE (total daily energy expenditure). From there, it adjusts calories for a weight-loss or weight-gain goal based on your selected pace. If you’d like a second opinion on the base formula, compare with our Basal Metabolic Rate Calculator.

Step A — BMR (Mifflin–St Jeor):
Men: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5
Women: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age − 161
Other: we use an average offset (−78) as a respectful default, because energy needs vary more by physiology than label.

Step B — TDEE: TDEE = BMR × activity_factor
The activity factor reflects typical movement and training levels. If you’re not sure, “Moderate (3–5 days/week)” is a reasonable starting point for many adults.

Step C — Goal calories:
Maintain: Goal = TDEE
Lose: Goal = TDEE − deficit
Gain: Goal = TDEE + surplus

Variable definitions: weight is your body weight, height is your stature, age is in years, and the activity factor is selected from the dropdown. If you’re tracking body changes, consider pairing this with a Body Fat Calculator to understand composition trends, not just scale weight.

Why this approach? Mifflin–St Jeor is widely used in fitness and nutrition tools because it’s simple, practical, and often more accurate than older population averages for many adults. Activity multipliers then approximate the extra energy used through daily life and training.

Use Cases

  • Find a maintenance calorie target (TDEE) to stabilize your weight and stop “guessing” portions.
  • Set a mild calorie deficit to support steady fat loss while keeping training performance more consistent.
  • Choose a surplus for lean mass goals, then monitor weekly changes to avoid unnecessary fat gain.
  • Create a simple macro plan (grams/day) that matches your calorie target and food preferences.
  • Adjust your plan after a routine change (new job, new workout schedule, or more/less daily steps).

Examples (Worked)

Example 1 — Maintenance: Female, 30 years, 165 cm, 60 kg, Moderate activity (1.55), Goal: Maintain.

Step 1 (BMR): 10×60 + 6.25×165 − 5×30 − 161
= 600 + 1031.25 − 150 − 161 = 1320.25 → BMR ≈ 1320 kcal/day.

Step 2 (TDEE): 1320.25 × 1.55 = 2046.39 → TDEE ≈ 2046 kcal/day.
Step 3 (Goal): Maintain → Goal = TDEE ≈ 2046 kcal/day.

Example 2 — Weight loss (Moderate pace): Male, 40 years, 180 cm, 85 kg, Light activity (1.375), Goal: Lose, Pace: 500 kcal/day.

Step 1 (BMR): 10×85 + 6.25×180 − 5×40 + 5
= 850 + 1125 − 200 + 5 = 1780 → BMR ≈ 1780 kcal/day.

Step 2 (TDEE): 1780 × 1.375 = 2447.5 → TDEE ≈ 2448 kcal/day.
Step 3 (Goal): Lose → 2447.5 − 500 = 1947.5 → Goal ≈ 1948 kcal/day.

Example 3 — Weight gain (Mild pace): Other, 25 years, 5 ft 10 in, 170 lb, Very active (1.725), Goal: Gain, Pace: 250 kcal/day.

Convert units: height = (5×12+10)×2.54 = 177.8 cm; weight = 170 ÷ 2.2046 ≈ 77.1 kg.

Step 1 (BMR): 10×77.1 + 6.25×177.8 − 5×25 − 78
= 771 + 1111.25 − 125 − 78 = 1679.25 → BMR ≈ 1679 kcal/day.

Step 2 (TDEE): 1679.25 × 1.725 = 2896.7 → TDEE ≈ 2897 kcal/day.
Step 3 (Goal): Gain → 2896.7 + 250 = 3146.7 → Goal ≈ 3147 kcal/day.

Tip: Your day-to-day weight fluctuates with water, glycogen, and sodium. Use weekly averages before making big changes to your target.

Common Mistakes

  • Choosing “Athlete” activity when your job is mostly sedentary and training is only a few days per week.
  • Entering height in the wrong unit (e.g., typing 5.9 into cm, or mixing feet and inches fields).
  • Using aggressive deficits without monitoring hunger, recovery, mood, and training performance.
  • Expecting exact results: calorie estimates are a starting point, not a promise of a specific rate.
  • Changing calories daily based on scale swings instead of reviewing trends over 2–4 weeks.

Quick Tips

  • If you’re unsure, start with a mild pace and adjust by 100–200 kcal/day based on weekly progress.
  • Prioritize protein and fiber when dieting; they can improve fullness and help preserve lean mass.
  • For weight gain, increase slowly—small surpluses are easier to sustain and often reduce fat gain.
  • Track your steps: a drop in daily movement can lower TDEE even if workouts stay the same.
  • Use the macro toggle as a framework, then choose foods you actually enjoy and can repeat.

Trust & Method

Accuracy & method: This calculator runs locally in your browser and uses the Mifflin–St Jeor BMR equation plus common activity multipliers to estimate TDEE, then applies your selected deficit/surplus pace.

Privacy-first: Your inputs never leave your device. No data is sent to a server.

Rounding & precision: Calories (BMR/TDEE/goal) are rounded to the nearest whole kcal. Macro targets are rounded to the nearest whole gram.

Last Updated: January 15, 2026

Sources & References (plain text):

  • Mifflin–St Jeor equation for BMR estimation (widely used in nutrition tools).
  • Common activity multipliers (sedentary to athlete) used to approximate TDEE.
  • General calorie deficit/surplus guidance for gradual weight change (individual results vary).
  • Macro calorie values (protein/carbs ≈ 4 kcal/g, fat ≈ 9 kcal/g).
Safety note: These estimates are informational and not medical advice. If you’re pregnant, under 18, managing a medical condition, or have a history of disordered eating, consult a qualified professional before making major dietary changes.

FAQ

What’s the difference between BMR and TDEE?
BMR (basal metabolic rate) is an estimate of how many calories your body would burn in a day at rest, covering essential functions like breathing and circulation. TDEE (total daily energy expenditure) builds on BMR by adding the energy you use through activity—everything from walking and working to formal exercise. That’s why TDEE is typically higher than BMR. If you’re trying to maintain weight, TDEE is usually the better target, while BMR is helpful for understanding the baseline your body needs.
Which BMR equation does this calorie calculator use?
This page uses the Mifflin–St Jeor equation as the default method. It estimates BMR from age, height, weight, and a sex-based offset. Many modern calorie tools prefer it because it tends to perform well for a wide range of adults in everyday settings. If you’d like to compare methods or focus only on BMR without the activity multiplier, you can also check the Basal Metabolic Rate Calculator on I♥️Calculator and see how different inputs influence the baseline estimate.
How do activity levels affect my maintenance calories?
Activity level multiplies your BMR to estimate TDEE, which is your maintenance calorie target. “Sedentary” assumes minimal intentional exercise and a mostly seated day. “Light” and “Moderate” reflect a mix of daily movement and several workouts per week. “Very active” and “Athlete” apply higher multipliers because training volume and overall movement are typically much higher. If you’re unsure, start conservative. Overestimating activity is a common reason people feel their calorie target “doesn’t work” over time.
What pace should I choose for weight loss or gain?
A mild pace (about ±250 kcal/day) is often easier to sustain and may suit people who want gradual changes with less disruption to appetite and training. Moderate (±500 kcal/day) is a common middle ground and can work well if recovery and hunger remain manageable. Aggressive (±750 kcal/day) can be tougher, and it’s not a universal recommendation—some people feel run down or overly hungry. Your best pace is the one you can follow consistently while still sleeping well, training reasonably, and maintaining daily energy.
Why don’t my results match my smartwatch or fitness app?
Different tools use different assumptions. This calculator estimates TDEE from a BMR equation and a general activity multiplier. Wearables try to estimate energy use from sensors like heart rate and movement, then apply proprietary models. Both approaches can be useful, but neither is perfect for every person. Consider using this page to set a starting target, then compare your real-world trend over 2–4 weeks. If weight is stable at your “maintenance” number, you’ve found a practical TDEE regardless of the device estimate.
Should I enable macro targets, and what do the presets mean?
Macro targets can help you turn calories into a simple daily structure: grams of protein, carbs, and fat. The presets are calorie-based splits. Balanced (30/30/40) is a flexible starting point for many diets. High protein (35/25/40) can support satiety and lean mass goals while dieting or recomposition. Low carb (35/35/30) shifts more calories toward protein and fat, which some people prefer for appetite control. Presets aren’t rules—use them as a guide and adjust based on preference and performance.
How accurate is a calorie calculator for real fat loss?
Calorie calculators are best viewed as estimates and starting points. Your true daily burn can vary with genetics, muscle mass, NEAT (non-exercise activity), sleep, stress, and how consistent your routine is. Even food labels and portion estimates introduce noise. The most reliable approach is to pick a target, follow it consistently, and track a weekly trend—body weight, waist, or progress photos. If progress is slower or faster than expected, adjust your target by a small amount (often 100–200 kcal/day) and reassess.
Can I use this calorie calculator if I’m under 18 or pregnant?
You can enter values, but extra caution is warranted. Teens are still growing and energy needs can shift quickly, so a generic deficit can be inappropriate. Pregnancy and postpartum periods also involve changing nutritional needs that a general formula may not reflect. If you’re under 18, pregnant, breastfeeding, or managing a medical condition, treat these numbers as informational only and consult a qualified professional for personalized guidance. A supportive plan should prioritize adequate nutrition, healthy weight trajectories, and overall wellbeing rather than aggressive targets.
How do you handle “Other” for sex, and can I change the equation?
Mifflin–St Jeor uses a sex-based constant: +5 for men and −161 for women. For “Other”, this calculator uses an average constant (−78) as a neutral default so you can still get a working estimate without being blocked. Because energy needs vary more by physiology than label, you may choose the equation that best matches your body’s typical response. If your results seem consistently high or low, adjust your calorie target slightly and track trends for a few weeks to calibrate your personal maintenance level.
How often should I recalculate my calorie needs?
Recalculate when something meaningful changes: body weight shifts by several kilograms, your training frequency changes, your daily steps change, or your job/lifestyle becomes more or less active. During weight loss, maintenance calories may drift down because you’re smaller and sometimes move less without noticing. During weight gain, they may drift up if you’re training harder or carrying more mass. A practical rule is to review your trend every 2–4 weeks and update your target if you’re consistently missing the expected direction or rate.

Keep your health metrics consistent by pairing your calorie target with these tools.

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