Free Calorie Calculator — Daily Calories, TDEE & BMR
Calculate how many calories you should eat per day based on your age, gender, height, weight, and activity level. This calculator uses the Mifflin-St Jeor equation — the most widely recommended BMR formula by nutritionists — to estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). Set a weight loss, maintenance, or gain goal to see your daily calorie target with a suggested macro split for protein, carbs, and fat. Supports both metric (kg/cm) and imperial (lb/ft) units. All calculations run in your browser — no health data is stored or transmitted.
Uses the Mifflin-St Jeor equation (1990), recommended by the Academy of Nutrition and Dietetics. Last updated: April 2026. This calculator provides estimates — consult a registered dietitian for personalized nutrition advice.
Inputs
Results
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Target kcal / day
Example macro split (30 / 40 / 30)
Protein 0 g · Carbs 0 g · Fat 0 g
How Many Calories Do You Need Per Day?
Your daily calorie needs depend on five factors: age (metabolism slows ~2% per decade after 20), gender (males typically need 200-300 more calories due to higher muscle mass), height and weight (larger bodies burn more energy), and activity level (exercise can add 300-1,000+ calories to daily needs).
As a rough reference, average daily calorie needs are:
| Profile | Sedentary | Moderately active | Very active |
|---|---|---|---|
| Female, 25, 160 cm, 60 kg | ~1,650 kcal | ~2,000 kcal | ~2,350 kcal |
| Male, 25, 175 cm, 75 kg | ~2,100 kcal | ~2,550 kcal | ~3,000 kcal |
| Female, 40, 165 cm, 65 kg | ~1,550 kcal | ~1,900 kcal | ~2,250 kcal |
| Male, 40, 178 cm, 80 kg | ~1,950 kcal | ~2,400 kcal | ~2,850 kcal |
| Female, 55, 158 cm, 62 kg | ~1,400 kcal | ~1,750 kcal | ~2,050 kcal |
| Male, 55, 170 cm, 78 kg | ~1,750 kcal | ~2,200 kcal | ~2,600 kcal |
These are estimates using the Mifflin-St Jeor equation. Your actual needs may differ based on body composition, genetics, thyroid function, and metabolic adaptation. Use the calculator above with your exact measurements for a personalized estimate.
What Are BMR, TDEE, and Calorie Deficit?
BMR (Basal Metabolic Rate)
BMR is the number of calories your body burns at complete rest — just to keep you alive (breathing, circulation, cell repair, brain function). It typically accounts for 60-75% of your total daily calories. BMR is determined primarily by your weight, height, age, and gender. You cannot exercise your way past a slow BMR — it's the baseline your body runs on.
TDEE (Total Daily Energy Expenditure)
TDEE is your BMR multiplied by an activity factor that accounts for exercise, walking, work, and daily movement. TDEE represents the total calories you burn in a day — it's your maintenance calories. Eat at TDEE and your weight stays stable. Eat below and you lose weight. Eat above and you gain weight.
Calorie deficit and surplus
A calorie deficit means eating fewer calories than your TDEE. A deficit of ~500 kcal/day leads to approximately 0.5 kg (1 lb) of weight loss per week. A calorie surplus means eating more than TDEE — used for muscle gain when combined with resistance training. A surplus of ~250-500 kcal/day is typical for lean muscle building.
The relationship is often simplified as: ~7,700 kcal ≈ 1 kg of body weight change (or ~3,500 kcal ≈ 1 lb). This is an approximation — actual results vary as your body adapts metabolically over weeks.
The Mifflin-St Jeor Formula
This calculator uses the Mifflin-St Jeor equation, published in 1990 and considered the most accurate BMR predictor for most adults by the Academy of Nutrition and Dietetics (formerly ADA). It replaced the older Harris-Benedict equation, which tends to overestimate BMR by 5-15%.
Female BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
Activity multipliers
| Activity level | Multiplier | Description |
|---|---|---|
| Sedentary | ×1.2 | Desk job, little or no exercise |
| Lightly active | ×1.375 | Light exercise 1-3 days/week |
| Moderately active | ×1.55 | Moderate exercise 3-5 days/week |
| Very active | ×1.725 | Hard exercise 6-7 days/week |
| Super active | ×1.9 | Very hard exercise + physical job |
Worked example
A 30-year-old male, 175 cm, 78 kg, moderately active, wanting to lose 0.5 kg/week:
- BMR = (10 × 78) + (6.25 × 175) − (5 × 30) + 5 = 780 + 1,094 − 150 + 5 = 1,729 kcal
- TDEE = 1,729 × 1.55 = 2,680 kcal (maintenance)
- Deficit for 0.5 kg/week loss = 550 kcal/day
- Target = 2,680 − 550 = 2,130 kcal/day
Understanding Macros: Protein, Carbs, and Fat
Macronutrients ("macros") are the three energy-providing nutrients in food. How you distribute your calories across them affects body composition, energy, and satiety:
Protein (4 kcal per gram)
Essential for muscle repair, immune function, and satiety. Higher protein diets help preserve muscle during weight loss and support muscle growth during surplus. General recommendations: 1.6-2.2 g per kg of body weight for active individuals, 0.8-1.0 g/kg for sedentary adults. A 75 kg active person needs roughly 120-165 g protein/day.
Carbohydrates (4 kcal per gram)
Primary fuel for brain function and high-intensity exercise. Complex carbs (whole grains, vegetables, legumes) provide sustained energy; refined carbs (sugar, white bread) cause blood sugar spikes. Typical range: 3-7 g per kg depending on activity level. Endurance athletes need more; sedentary individuals need less.
Fat (9 kcal per gram)
Essential for hormone production, vitamin absorption, and cell membrane health. Minimum healthy intake is approximately 0.5-1.0 g per kg of body weight. Prioritize unsaturated fats (olive oil, nuts, fish) over saturated and trans fats. Fat has 9 kcal/gram (more than double protein/carbs), so small portions pack significant calories.
Common macro splits
| Goal | Protein | Carbs | Fat | Best for |
|---|---|---|---|---|
| Balanced (this calculator) | 30% | 40% | 30% | General fitness, most people |
| High protein | 40% | 30% | 30% | Muscle building, weight loss with training |
| Low carb | 30% | 20% | 50% | People who do better with fewer carbs |
| Endurance athlete | 20% | 55% | 25% | Runners, cyclists, swimmers |
| Ketogenic | 20% | 5% | 75% | Specific therapeutic or weight loss protocols |
This calculator uses a 30/40/30 split as a general starting template. For personalized macros, use our Macro Calculator which lets you set custom ratios based on your specific goals.
Calorie Targets for Weight Loss: What Actually Works
Safe rates of weight loss
| Rate | Daily deficit | Weekly loss | Sustainability |
|---|---|---|---|
| Slow | ~275 kcal | ~0.25 kg (0.5 lb) | Very sustainable, minimal muscle loss |
| Moderate | ~550 kcal | ~0.5 kg (1 lb) | Sustainable for most people, recommended |
| Aggressive | ~1,100 kcal | ~1 kg (2 lb) | Hard to maintain, risk of muscle loss and fatigue |
Why crash diets backfire
Cutting calories too aggressively (below BMR) triggers metabolic adaptation — your body lowers its metabolic rate to conserve energy. This makes further weight loss harder and weight regain almost inevitable when you return to normal eating. Research consistently shows that moderate deficits (10-25% below TDEE) maintained over months produce better long-term results than extreme short-term cuts.
The minimum safe intake
General guidelines recommend not eating below 1,200 kcal/day for women and 1,500 kcal/day for men without medical supervision. Below these levels, it becomes difficult to get adequate micronutrients (vitamins, minerals) from food alone. If the calculator suggests a target below these thresholds, consider a slower rate of weight loss or consult a dietitian.
Exercise vs diet for weight loss
Diet creates the calorie deficit; exercise enhances it and preserves muscle. You cannot out-exercise a bad diet — a 30-minute run burns ~300 kcal, which a single pastry replaces. The most effective approach combines a moderate calorie deficit (from diet) with 3-5 days of exercise (for health, muscle preservation, and metabolic support). Track your intake against the target from this calculator, and track your weight weekly to verify you're on track.
Calorie Needs for Special Situations
Pregnancy
Calorie needs increase during pregnancy: approximately +0 kcal in the first trimester, +340 kcal/day in the second trimester, and +450 kcal/day in the third trimester (ACOG guidelines). Do not use this calculator to plan weight loss during pregnancy — consult your OB-GYN for personalized nutrition guidance.
Breastfeeding
Breastfeeding mothers need approximately 300-500 additional calories per day to support milk production. Aggressive calorie restriction during breastfeeding can reduce milk supply and quality.
Teenagers and growing adolescents
The Mifflin-St Jeor equation is designed for adults. Teenagers have higher calorie needs relative to body weight due to growth. Calorie restriction for weight loss in teens should only be done under pediatric medical supervision.
Older adults (60+)
BMR naturally declines with age due to loss of muscle mass (sarcopenia). However, protein needs actually increase with age — older adults benefit from higher protein intake (1.0-1.2 g/kg) to preserve muscle function and bone health, even at lower total calorie targets.
Your Health Data Stays Private
Your age, weight, height, and calorie results are processed entirely in your browser. Nothing is transmitted to any server — there's no account, no tracking, and no data collection. Unlike fitness apps (MyFitnessPal, Lose It, Noom) that store your dietary profile on their servers for advertising and analytics, this calculator has zero data persistence. Close the tab and everything disappears.
Frequently asked questions
What is TDEE?
Total Daily Energy Expenditure estimates the total calories you burn in a full day combining your basal metabolic rate with the energy cost of movement, exercise, work, and daily activity. In practice it is calculated as BMR multiplied by an activity factor from sedentary to very active. TDEE is your maintenance intake band when averaged over time—eating near TDEE helps stabilize weight while allowing normal life rhythms. Treat this calculator’s TDEE as an estimate; adjust using your measured weight trend over several weeks.
What is BMR here?
Basal Metabolic Rate is the calorie burn your body needs at complete rest to sustain breathing, circulation, organ function, and basic repair. This page estimates BMR with the Mifflin–St Jeor equation using sex, age, height, and weight before any activity multiplier is applied. BMR usually makes up a large fraction of total daily expenditure for sedentary people and remains the anchor when you change activity settings. It is still not a lab measurement—clinical indirect calorimetry can differ from equation predictions.
Why doesn't my scale weight move exactly with the target?
Day-to-day scale changes reflect water retention, sodium shifts, stress hormones, digestive contents, and menstrual cycle phases—not just fat mass. A steady deficit does not plot as a straight line on the bathroom scale because glycogen and fluids fluctuate faster than adipose tissue changes. We recommend comparing weekly averages and multi-week slopes instead of single readings after high-salt meals or intense workouts. Sleep and stress also influence perceived stalls even when fat loss continues slowly.
Is aggressive weight loss safe?
Very large deficits can raise fatigue, strength loss, micronutrient gaps, and medical risks—especially alongside chronic illness, pregnancy, adolescence, or eating-disorder history. Aggressive settings may be inappropriate for people on medications that affect appetite, glucose, or electrolytes. Always prefer medically supervised plans if you have cardiac, renal, or endocrine conditions and you want fast loss. If a goal feels unsustainable, slow the pace and reassess with a clinician or registered dietitian.
Are the macro grams prescriptive?
The protein, carbohydrate, and fat grams shown here come from splitting your calorie target using a fixed 30/40/30 template and standard energy densities (4/4/9 kcal per gram). That split is a teaching example—not a personalized meal plan for athletes, diabetes, renal diets, or therapeutic ketogenic protocols. People who strength train often keep calories similar but raise protein; endurance athletes may tilt carbohydrate higher. Ask a dietitian when clinical nuance matters.
Are my stats uploaded?
No—this tool runs entirely in your browser and does not send your age, body size, or outputs to our servers. There is no account storage, cloud sync, or third-party analytics tied to your inputs for this calculation pathway. Clearing the page or closing the tab discards locally shown numbers. Review your browser privacy settings if you share devices with others.
How many calories should I eat per day to lose weight?
Subtract 500-750 calories from your TDEE (maintenance calories) for a safe weight loss rate of 0.5-0.75 kg (1-1.5 lbs) per week. For example, if your TDEE is 2,200 kcal, target 1,450-1,700 kcal/day. Never go below 1,200 kcal (women) or 1,500 kcal (men) without medical supervision. Use the calculator above to find your exact target — select "Lose weight — moderate" as your goal.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — just to stay alive. TDEE (Total Daily Energy Expenditure) is BMR multiplied by your activity level — it's the total calories you burn in a day including exercise and daily movement. TDEE is always higher than BMR. You should eat based on TDEE (not BMR) to determine your weight loss or gain target.
Is the Mifflin-St Jeor formula accurate?
The Mifflin-St Jeor equation is considered the most accurate BMR predictor for most healthy adults, as endorsed by the Academy of Nutrition and Dietetics. It's more accurate than the older Harris-Benedict formula by approximately 5%. However, it's still an estimate — actual BMR can vary by ±10% due to genetics, thyroid function, body composition, and metabolic adaptation. Use the result as a starting point and adjust based on real-world weight changes over 2-4 weeks.
How do I count calories effectively?
Start by calculating your daily target using this calculator. Then track food intake using a food diary, kitchen scale (most accurate), or a calorie tracking app. Focus on tracking consistently rather than perfectly — even approximate tracking builds awareness of portion sizes and calorie-dense foods. Common high-calorie culprits: cooking oil (120 kcal per tablespoon), nuts (160+ kcal per handful), sugary drinks (150-300 kcal per glass), and restaurant meals (often 50-100% more calories than home-cooked equivalents).