Calculate your daily calorie needs online free - no login. Enter your age, gender, weight, height, and activity level to get your TDEE, BMR, and recommended calorie intake for weight goals.
Generic advice like 'eat 2,000 calories' ignores that a 90kg active man and a 55kg sedentary woman have completely different calorie needs. This calculator gives you a personalized number based on your actual measurements and lifestyle - the correct starting point for any diet.
Enter your weight, height, age, sex, and activity level to get your daily calorie target for losing, maintaining, or gaining weight. Uses the Mifflin-St Jeor equation - the formula registered dietitians use as the standard starting point.
Calculate calorie deficit for weight loss planning, find maintenance calories before starting a nutrition plan, estimate calorie surplus for lean bulking, understand how changing activity level shifts daily calorie needs, compare calorie targets across different diet goals, and set a baseline before tracking macros.
Most calorie calculator questions come from people who are confused about the gap between BMR, TDEE, and their actual goal. The answer is almost always: eat at your TDEE for maintenance, or subtract 300–500 for steady weight loss.
Input your age, gender, height, and current weight.
Choose your typical weekly activity level.
Pick your goal: lose, maintain, or gain weight.
View your BMR, TDEE, and daily calorie target.
Common questions about this tool and how to use it.
A calorie deficit of 500 calories per day produces approximately 0.45 kg (1 lb) of fat loss per week. Calculate your TDEE (total daily energy expenditure) first, then subtract 500 from that number. For example, if your TDEE is 2,200 calories, eating 1,700 calories per day will result in roughly 2 kg of fat loss per month. Avoid deficits larger than 1,000 calories per day, which increases muscle loss risk.
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest - just to keep organs functioning. TDEE (Total Daily Energy Expenditure) is BMR multiplied by an activity factor that accounts for how much you move each day. Your calorie intake should be compared against TDEE, not BMR. BMR for a sedentary adult typically sits between 1,300–1,800 calories; TDEE for the same person is usually 1,600–2,200.
The Mifflin-St Jeor equation is accurate within ±10% for most adults. It is more accurate than the older Harris-Benedict formula. Individual variation - from genetics, gut microbiome, and hormonal factors - means no formula is perfectly precise. Use the output as a starting point, track your actual weight for 2–3 weeks, and adjust by 100–200 calories if results don't match expectations.
Maintenance calories equal your TDEE - the total calories your body burns daily including activity. For a lightly active adult woman this is typically 1,800–2,200 calories. For a lightly active adult man it is typically 2,200–2,800 calories. Use this calculator with your actual weight, height, age, and activity level to get a personalized number.
Yes - calorie counting is a tool, not a requirement. Strategies like eating whole foods, reducing ultra-processed food, eating slowly, and tracking hunger signals can produce similar results. However, a calorie calculator gives you a concrete number to understand your baseline, which is useful even if you don't count daily.
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