Health & Fitness · Free tool
Calorie Calculator
Estimate your daily calorie needs based on age, activity, and goals like lose, maintain, or gain instantly online. Use this free and private tool in your browser with no registration.
Updated June 2026
BMR (at rest)
1,669 kcal/day
TDEE (with activity)
2,587 kcal/day
Rough targets
- Weight loss: TDEE − 300 to 500 kcal
- Maintenance: around TDEE
- Muscle gain: TDEE + 200 to 400 kcal
Export:
Advertisement
What it does
A free daily calorie calculator using the Mifflin-St Jeor equation, the most accurate BMR formula for the general population. Enter age, sex, height, weight, and activity level; get an estimated maintenance calorie number. Runs entirely in your browser.
The number it returns is an estimate — individual metabolism varies by 10–15%. Use it as a starting point: track actual intake for two weeks, adjust up or down based on how your weight responds. Pair with our meal prep guide to actually hit the target without thinking about it every meal.
Embed this tool on your siteShow snippetHide
Paste this snippet into any page. Loads on-demand (lazy), no tracking scripts, and sized to most dashboards. Replace the height to fit your layout.
<iframe src="https://freetoolarena.com/embed/calorie-calculator" width="100%" height="720" frameborder="0" loading="lazy" title="Calorie Calculator" style="border:1px solid #e2e8f0;border-radius:12px;max-width:720px;"></iframe>Example input & output
Input
Age: 32, Male
Height: 5'10" (178 cm)
Weight: 170 lbs (77 kg)
Activity: Moderate (3-5 workouts/wk)Output
BMR: 1,680 kcal
Maintenance: 2,600 kcal/day
Cut (~1 lb/wk): 2,100 kcal
Bulk (~0.5 lb/wk): 2,850 kcalThe "moderate" activity multiplier (1.55) assumes a desk job + 3-5 workouts/week. Truly sedentary jobs should use 1.2.
How to use it
- Enter age, sex, height, and weight.
- Pick an activity level honestly — most people overestimate.
- Read your estimated maintenance calories.
- Treat it as a starting point; refine it with 2 weeks of real-world tracking.
When to use this tool
- Starting a deliberate weight-gain, weight-loss, or body-recomp plan.
- Setting up macros — the calorie target is the ceiling your protein/carb/fat split fits under.
- Deciding whether a recovery week needs less food than a training week.
- Sanity-checking a coach's calorie recommendation against a formula-based estimate.
When not to use it
- You're under 18 — growth-stage metabolism doesn't follow the Mifflin-St Jeor equation well.
- You're pregnant, breastfeeding, or have a diagnosed thyroid or metabolic condition — talk to a registered dietitian.
- You're recovering from an eating disorder — calorie numbers can be triggering; work with a professional.
Frequently asked questions
- Which formula does this use — Mifflin-St Jeor or Harris-Benedict?
- Mifflin-St Jeor (1990), which studies have shown is more accurate than the older Harris-Benedict for most modern adults. The difference is usually 50-100 kcal.
- Why are my real results different from the estimate?
- Individual metabolism varies by about 10-15% even at identical weight/height/age. Genetics, thyroid function, NEAT (spontaneous fidgeting and standing), and recent diet history all matter. Always refine the formula-based number with 2-3 weeks of actual tracking.
- How fast can I safely lose weight?
- A deficit of 500 kcal/day produces about 1 lb/week of loss, which most research considers sustainable. Larger deficits risk muscle loss, metabolic adaptation, and adherence problems. For most adults, 0.5-1% of bodyweight per week is the sweet spot.
- Does activity level include my workouts?
- Yes — "moderate" assumes 3-5 workouts/week plus typical daily movement. Don't double-count by adding your gym sessions on top.
- What should my protein target be inside this calorie budget?
- For most people trying to preserve muscle while cutting, 0.7-1.0 g per pound of bodyweight (1.6-2.2 g/kg). Use a macro calculator to split the rest between carbs and fat based on your training style.
See how this compares
Advertisement
Show the math + sources
Formula
Mifflin-St Jeor BMR. Men: BMR = 10W + 6.25H − 5A + 5. Women: BMR = 10W + 6.25H − 5A − 161 (W = kg, H = cm, A = years). TDEE = BMR × activity factor (1.2 sedentary → 1.9 very active).
What this assumes
Healthy adults aged 19–78. Activity multipliers are population estimates, not measured for the individual. Likely under/over-estimates at extremes of body composition (very lean, very obese, very muscular).
Sources
Learn more
Guides about this topic
- How-To & Life · GuideHow to Meal PrepPlan a Sunday meal prep system—five weekday lunches in two hours. Get a free instant shopping list, container tips, and reheating guide, no download required.
- How-To & Life · GuideHow to Calculate Daily Calorie NeedsUse the Mifflin-St Jeor formula to estimate your TDEE for weight goals. Understand deficits and surpluses instantly with this free online calculator.
- How-To & Life · GuideHow to Do Intermittent FastingLearn what breaks a fast, build a beginner ramp-up, and explore benefits and risks. Instant online guide with medical cautions—no signup required.
- How-To & Life · GuideWalking vs Running for Fat LossMile-for-mile running burns 20% more, but walking often wins for fat loss in practice. Adherence, recovery, hunger response, joint cost.
- How-To & Life · GuideThe 10,000 Step Myth Explained10,000 steps came from a 1965 Yamasa pedometer marketing campaign, not research. What modern data actually says about step targets by age + goal.
- How-To & Life · GuideHow to Sleep BetterCreate 10 sleep habits that improve rest quality without melatonin marketing. Free, instant online guide with no sign-up needed.
Explore more health & fitness tools
- Calorie Deficit CalculatorCalculate a calorie target for weight loss using BMR, activity level, and pace instantly online. Adjust for slow, moderate, or aggressive deficits for free in your browser with no signup.
- Sleep CalculatorAlign your wake or bedtime to 90-minute sleep cycles so you wake during light sleep instantly online. Use the free calculator based on Hirshkowitz NSF data.
- Breathing ExerciseFollow visual breathing pace guides for stress relief, sleep, or focus instantly online. Use box, 4-7-8, and resonant patterns free in your browser with no registration.
- Sauna Protocol CalculatorBuild a personalized sauna protocol by goal and experience level instantly online. Set rounds, duration, and frequency based on free KIHD longevity data.
- Run Club Distance CalculatorCalculate distance, pace, and energy burn for run-club sessions by level, target pace, and duration. Includes social run etiquette tips, free and online.
- Step Count Target CalculatorCalculate a daily step target based on age, goal (longevity, weight loss, fitness, athlete), and activity level. Free online calculator gives instant personalized numbers — no sign‑up.