Health & Fitness · Free tool
Calorie Calculator
Estimate your daily calorie needs based on age, activity, and goals (lose, maintain, or gain). Free and private.
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
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.
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.