Calorie Calculator
Estimate your daily calorie needs based on your profile and activity level.
What Does a Calorie Calculator Do?
A calorie calculator estimates how many calories your body needs each day based on your age, gender, height, weight, and activity level. It uses established formulas like the Mifflin-St Jeor equation to calculate your Basal Metabolic Rate (BMR) and then adjusts for physical activity to give your Total Daily Energy Expenditure (TDEE).
How Do I Find My Daily Calorie Needs?
Enter your age, gender, height, weight, and select your activity level from the dropdown menu. The calculator instantly shows your estimated daily calorie needs for maintenance, weight loss, and weight gain. These numbers give you a science-based starting point for meal planning and nutrition goals.
How Accurate Are Online Calorie Calculators?
Calorie calculators provide a reasonable estimate for most people. Actual needs vary based on genetics, muscle mass, metabolic health, and other individual factors. Use the result as a starting guideline and adjust based on real-world results over several weeks. For medical nutrition therapy, consult a registered dietitian.
Is My Health Data Kept Private?
Absolutely. This calculator runs entirely in your browser. Your age, weight, height, and activity level are never sent to any server or stored anywhere. The calculation happens instantly in JavaScript on your device.
What Is the Mifflin-St Jeor Equation?
The Mifflin-St Jeor equation is considered the most accurate formula for estimating basal metabolic rate (BMR). For men, the formula is BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161. For women, it is the same formula minus 161 instead of adding 5. The result is then multiplied by an activity factor to estimate total daily calorie needs.
What Are Typical Activity Level Multipliers?
Sedentary (little or no exercise): BMR × 1.2. Lightly active (exercise 1-3 days/week): BMR × 1.375. Moderately active (exercise 3-5 days/week): BMR × 1.55. Very active (hard exercise 6-7 days/week): BMR × 1.725. Extra active (very hard exercise plus physical job): BMR × 1.9. Choosing the correct activity level is the most important factor for an accurate estimate.