Calorie & BMR Calculator
Estimate your basal metabolic rate (BMR), your maintenance calories (TDEE) and daily calorie targets for losing or gaining weight. Everything runs in your browser — your data is never sent anywhere and nothing is stored.
Daily targets for your goal
These figures are estimates for general guidance only and are not medical advice. Individual needs vary — consult a doctor or registered dietitian before making significant changes.
How to use the calorie calculator
- Pick Metric (cm / kg) or Imperial (ft + in / lb).
- Enter your gender, age, height and weight.
- Choose the activity level that best matches your week.
- Read your BMR, maintenance calories and goal targets — they update as you type.
The Mifflin–St Jeor equation estimates BMR as
10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5 for men and
… − 161 for women. Maintenance calories are that BMR multiplied by your activity factor
(1.2 to 1.9). Loss and gain targets simply subtract or add 250 and 500 calories a day.
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Frequently asked questions
How are my calories calculated?
Your BMR (basal metabolic rate) is estimated with the Mifflin–St Jeor equation, the formula most dietitians use today. Your maintenance calories (TDEE) are then your BMR multiplied by an activity factor that reflects how much you move during a typical day.
What is the difference between BMR and TDEE?
BMR is the energy your body burns at complete rest just to stay alive — breathing, circulation, cell repair. TDEE (total daily energy expenditure) adds the calories you burn through daily activity and exercise on top of your BMR, so it is the number that reflects real-life maintenance.
Which activity level should I pick?
Choose Sedentary for a desk job with little exercise, Light for light exercise 1–3 days a week, Moderate for 3–5 days, Active for hard exercise 6–7 days, and Very active for a physical job or twice-a-day training. The multipliers are 1.2, 1.375, 1.55, 1.725 and 1.9.
How do the weight-loss and gain targets work?
One pound of body fat is roughly 3,500 calories, so a deficit of about 500 calories a day tends to lose around a pound a week, and 250 a day about half that. The gain targets add the same amounts for a gradual surplus. These are starting points — adjust based on your real-world results.
Is my data sent anywhere?
No. Every calculation runs entirely in your browser — nothing is uploaded to a server and nothing is stored. You can reload or close the page and no values are kept.
Is this medical advice?
No. These numbers are estimates for general guidance only and are not a substitute for professional advice. Needs vary with body composition, health conditions and other factors, so consult a doctor or registered dietitian before making significant changes.