Calculate your daily calorie needs for weight loss, maintenance, or muscle gain using scientifically verified Mifflin-St Jeor and Harris-Benedict formulas. Computes BMR, TDEE, BMI, and personalized macronutrient targets (carbs, protein, fats). 100% free and private.
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Accurately understanding your daily caloric expenditure is the scientific foundation of successful weight loss, muscle hypertrophy, athletic conditioning, and healthy weight maintenance. Relying on generic diet plans or inaccurate calorie estimates often leads to frustrating weight plateaus, chronic fatigue, or unintended muscle loss. Our free online Calorie Calculator eliminates the guesswork by applying the clinically validated Mifflin-St Jeor equation — recognized by the Academy of Nutrition and Dietetics as the most reliable predictive formula for calculating Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). By factoring in your biological gender, age, height, current body weight, and weekly physical activity level, the calculator determines your exact maintenance caloric baseline. It then calculates customized daily calorie targets across multiple fitness goals: mild weight loss (0.25 kg / 0.5 lb per week), moderate sustainable fat loss (0.5 kg / 1 lb per week), rapid weight loss, or controlled lean muscle gain. Furthermore, the tool provides complete macronutrient distributions (protein, carbohydrates, and dietary fats) in both grams and calorie percentages tailored to your chosen dietary preference, including Balanced, High-Protein Fitness, Low-Carb, or Ketogenic diets. With seamless support for both Metric (kg, cm) and Imperial (lbs, feet, inches) measurements, our calculator runs 100% client-side in your web browser, ensuring your sensitive physical measurements, body composition details, and health goals remain strictly private.
Provide your biological gender, age, height, and current weight using either metric or imperial units.
Choose your weekly exercise frequency from Sedentary to Extra Active to determine your exact Total Daily Energy Expenditure (TDEE).
Select your personal goal (weight loss, maintenance, or muscle gain) to see daily calorie targets and recommended macronutrient splits.
Uses the clinical standard formula recognized by the Academy of Nutrition and Dietetics.
Calculates precise calorie budgets for maintenance, mild/moderate/fast weight loss, or weight gain.
Instant grams and percentages breakdown for Protein, Carbs, and Fats across Balanced, High-Protein, Low-Carb, or Keto diets.
Seamlessly switch between kilograms/centimeters and pounds/feet/inches.
BMR (Basal Metabolic Rate) is the baseline calories your body burns at rest to maintain vital functions like breathing and circulation. TDEE (Total Daily Energy Expenditure) adds physical activity and exercise on top of your BMR to calculate your total daily burn.
One pound of body fat equals approximately 3,500 calories. A daily deficit of 500 calories under your TDEE will result in losing roughly 1 pound (0.45 kg) per week at a safe, sustainable pace.
Our calculator implements the Mifflin-St Jeor equation, which scientific studies have shown to be the most accurate predictive model for healthy adults.
Protein and carbohydrates yield 4 calories per gram, while dietary fats yield 9 calories per gram. The calculator multiplies your daily calorie target by each macro's percentage and divides by the respective caloric value.
No. All calculations are performed entirely in your browser using client-side JavaScript. None of your measurements, age, or weight data are ever saved or transmitted to a server.
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