Calorie Calculator

Calorie Calculator

Calculate your daily calorie needs using the Mifflin-St Jeor equation. Get BMR, TDEE, and personalized calorie goals for weight loss, maintenance, or muscle gain.

Your Details
Gender
Male
Female
25 yrs
15 yrs100 yrs
170 cm
100 cm250 cm
70 kg
30 kg250 kg
Your Calorie Results
BMI: --
BMR (Base)
--
TDEE (Maintain)
--
Extreme Loss
--
Weight Loss
--
Maintain
--
Weight Gain
--
Muscle Gain
--

How to Use the Calorie Calculator

  1. Select your gender — Choose Male or Female for accurate BMR calculation.
  2. Adjust your details — Use the sliders to set your age, height, and weight.
  3. Choose activity level — Select the option that best matches your daily exercise routine.
  4. View your results — See your BMR, TDEE, and personalized calorie goals for weight management.

Why Calorie Tracking Matters

Understanding your daily calorie needs is essential for effective weight management, whether your goal is to lose weight, maintain your current weight, or build muscle. Your Basal Metabolic Rate (BMR) represents the calories your body burns at rest, while Total Daily Energy Expenditure (TDEE) accounts for physical activity.

This calculator uses the Mifflin-St Jeor equation, widely regarded as the most accurate BMR formula for the general population. All calculations happen locally in your browser — no data is ever sent to any server.

Key Features

  • BMR Calculation — Mifflin-St Jeor equation for accurate basal metabolic rate.
  • TDEE Estimation — Total Daily Energy Expenditure based on activity level.
  • BMI Display — Shows your BMI and weight category alongside calorie results.
  • Five Calorie Goals — Extreme Loss, Weight Loss, Maintain, Weight Gain, and Muscle Gain.
  • Real-time Updates — All results update instantly as you adjust sliders.
  • 100% Private — All calculations happen locally in your browser.

Frequently Asked Questions

BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest. It is calculated using the Mifflin-St Jeor equation: For men: (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5. For women: (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161.
TDEE (Total Daily Energy Expenditure) is your BMR multiplied by your activity level. It represents the total calories you burn in a day including exercise. Knowing your TDEE helps you set accurate calorie goals for weight loss, maintenance, or muscle gain.
A safe and sustainable rate of weight loss is 0.5 to 1 kg (1-2 lbs) per week. This requires a daily calorie deficit of 500-1000 calories below your TDEE. Losing weight faster than this may lead to muscle loss, nutritional deficiencies, and metabolic slowdown.
The Mifflin-St Jeor equation is widely considered the most accurate BMR formula for the general population. It was developed in 1990 and validated by multiple studies. It provides results within about 10-15% of true BMR for most individuals, making it excellent for practical use.

Free Calorie Calculator for Weight Management

Calculate your daily calorie needs using the Mifflin-St Jeor equation — widely regarded as the most accurate BMR formula for the general population — to get your Basal Metabolic Rate (calories burned at complete rest) and Total Daily Energy Expenditure (calories burned including daily activity), adjusted for an activity level from sedentary to extra active, with personalized calorie targets for extreme weight loss, moderate weight loss, maintenance, weight gain, and muscle building, all calculated instantly in your browser with no registration and no data ever stored.

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All calculations are performed locally in your browser. No data is sent to any server.

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