Calculate daily calorie needs
Our Calorie Calculator determines your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the clinically validated Mifflin-St Jeor formula, widely recognized by dietitians as the most accurate standard for metabolic estimation. By evaluating your age, gender, height, body weight, and physical activity levels, the calculator projects the exact daily caloric intake required to maintain your current weight, as well as customized caloric deficit targets for safe fat loss (e.g., mild deficit of 250 kcal or standard deficit of 500 kcal) and caloric surplus targets for muscle hypertrophy.
Uses the peer-reviewed Mifflin-St Jeor equation for superior clinical accuracy
Supports both Metric (kg, cm) and Imperial (lbs, ft/in) biometric measurements
Multiple physical activity tiers from sedentary office work to intense daily training
Presents tailored targets for weight maintenance, moderate weight loss, and aggressive cutting
100% private in-browser tool—no personal health data or metrics are ever shared
Clear guidance helps users avoid dangerously low crash diets and preserve lean muscle
1. Select your biological sex, age, height, and current body weight. 2. Choose your average daily activity level (from sedentary to heavily active). 3. Click 'Calculate Calories'. 4. Review your Basal Metabolic Rate (BMR), your maintenance TDEE, and your tailored daily calorie recommendations for weight loss or muscle building.
If you found Calorie Calculator useful, try these similar tools:
1. Enter your age, gender, weight, and height
2. Select your activity level
3. Calculate to see your BMR and TDEE
4. Choose a calorie goal based on your objective