Free Calorie Calculator Online — Calculate daily calorie needs based on activity level
Daily Calorie Calculator (TDEE & BMR)
Calculate your daily calorie needs using the Mifflin-St Jeor equation. Get your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) based on your age, gender, weight, height, and activity level.
See recommended calories for weight loss (500 calorie deficit), maintenance, and weight gain (500 calorie surplus) to help you reach your fitness goals.
What is the Mifflin-St Jeor equation?
It's the most accurate formula for estimating BMR. For men: 10×weight + 6.25×height - 5×age + 5. For women: 10×weight + 6.25×height - 5×age - 161.
How many calories should I eat to lose weight?
A safe deficit is 500 calories below your TDEE, which results in approximately 0.5 kg (1 lb) of weight loss per week.
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