Is Calorie Calculator free and safe to use?

Calorie Calculator is free and runs directly in your browser, so you can use it instantly without installing software.

Calorie Calculator

Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the scientifically-validated Mifflin-St Jeor equation. Get personalized calorie targets for weight loss, maintenance, or weight gain.

Your Details

Gender

Age

Weight (kg)

Height (cm)

Activity Level

Basal Metabolic Rate (BMR)

1,649

calories/day

Mifflin-St Jeor Equation

Total Daily Energy Expenditure

2,556

calories/day

BMR × 1.55 activity factor

Daily Calorie Goals

Weight Loss

−500 cal/day (≈0.5 kg/week)

2,056 cal

Mild Weight Loss

−250 cal/day (≈0.25 kg/week)

2,306 cal

Maintain Weight

No caloric change

2,556 cal

Mild Weight Gain

+250 cal/day (≈0.25 kg/week)

2,806 cal

Weight Gain

+500 cal/day (≈0.5 kg/week)

3,056 cal

Macronutrient Split (Maintenance)

192g

Protein

30% of calories

256g

Carbs

40% of calories

85g

Fat

30% of calories

What is Calorie Calculator?

The Mifflin-St Jeor equation (1990) is considered the most accurate formula for estimating Basal Metabolic Rate (BMR) — the calories your body burns at complete rest. BMR is then multiplied by an activity factor to determine Total Daily Energy Expenditure (TDEE), which represents your actual daily calorie needs.

This calculator uses the standard Mifflin-St Jeor formulas: For men, BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5. For women, BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161. Activity multipliers follow ACSM (American College of Sports Medicine) recommendations. All calculations run locally in your browser.