Calorie Calculator — Daily Calorie Needs (TDEE & BMR)
years
cm
kg
BMR (calories at rest)
0 kcal
Maintenance (TDEE)
0 kcal
Mild weight loss (−0.25 kg/week)
0 kcal
Weight loss (−0.5 kg/week)
0 kcal
Mild weight gain (+0.25 kg/week)
0 kcal
Weight gain (+0.5 kg/week)
0 kcal
Enter your age, sex, height, weight, and activity level to see your basal metabolic rate (BMR) and total daily energy expenditure (TDEE). The calculator uses the Mifflin-St Jeor equation and also shows calorie targets for losing or gaining weight. Everything runs in your browser — nothing you type is sent anywhere.
How it works
- 1 Enter your details Type your age, height in centimetres, and weight in kilograms, and pick your sex. Results update as you type.
- 2 Pick an activity level Choose how active you are on a typical week, from sedentary (desk job, little exercise) to very active (hard exercise most days).
- 3 Read your targets You'll see your BMR, your maintenance calories (TDEE), and adjusted targets for mild or faster weight loss and weight gain.
Your data stays private
All processing happens entirely in your browser. No files, text, or data are ever sent to our servers. You can disconnect from the internet and this tool will still work.
Frequently asked questions
- What is TDEE?
- Total daily energy expenditure — the number of calories you burn in a full day, including your resting metabolism, daily movement, and exercise. Eating roughly your TDEE keeps your weight stable; eating below it leads to weight loss, above it to weight gain.
- What is BMR and how is it different from TDEE?
- Basal metabolic rate is the energy your body uses at complete rest just to keep organs running — typically 60–75% of total burn. TDEE = BMR × an activity multiplier between 1.2 (sedentary) and 1.9 (very active).
- Which formula does this calculator use?
- The Mifflin-St Jeor equation: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5 for men, or − 161 for women. Studies from the American Dietetic Association found it the most accurate of the common prediction formulas, which is why it has largely replaced the older Harris-Benedict equation.
- How many calories should I cut to lose weight?
- A deficit of 250–500 calories per day below your TDEE gives a loss of roughly 0.25–0.5 kg (0.5–1 lb) per week, which is the pace most health authorities recommend. Larger deficits tend to be hard to sustain and can cost muscle mass. The calculator shows both targets.
- Is my data private?
- Completely. The calculation runs entirely in your browser with JavaScript. Your age, weight, and other details are never sent to a server, logged, or stored anywhere.