Calorie Calculator
Find how many calories you need per day to maintain, lose or gain weight — BMR and TDEE with three formulas, activity levels, weekly goals and daily macros.
- Your data never leaves your device
- 100% free
- No sign-up
- Works offline after first load
How to calculate your daily calories
- Enter sex, age, height, weight and how active you are.
- Choose your goal (lose, maintain or gain) and a macro split.
- See your daily calorie target, BMR, TDEE, macros in grams and a table for every activity level.
About Calorie Calculator
Work out how much to eat for your goal. The calculator estimates your basal metabolic rate and total daily energy expenditure from your sex, age, height, weight and activity, then gives a daily calorie target to lose, maintain or gain weight at a safe pace.
Choose a macro split — balanced, high protein, low carb or keto — to get protein, carbohydrate and fat in grams, and compare calorie needs for every activity level in a table.
Good for
- Weight-loss and muscle-gain planning
- Meal planning and macro tracking
- Understanding your energy needs
Tip: Recalculate every few kilos — your needs drop as you lose weight.
Frequently asked questions
What are BMR and TDEE?
BMR (basal metabolic rate) is what your body burns at complete rest; TDEE (total daily energy expenditure) adds your activity. Eating at your TDEE keeps your weight steady.
How many calories should I cut to lose weight?
About 550 kcal a day below TDEE loses roughly 0.5 kg a week, since 1 kg of fat is about 7,700 kcal. The calculator never goes below 1,200 (women) or 1,500 (men) kcal.
Which formula is best?
Mifflin-St Jeor is the most accurate for most people. Use Katch-McArdle if you know your body-fat percentage.
Can I save or share a calculation?
Yes — click Share to copy a link that opens the calculator with your numbers, Print / PDF to save the results, or open History to go back to recent calculations.
Is my data stored or sent anywhere?
No. Everything is calculated in your browser. Your recent calculations are kept only in this browser (History), and a shared link contains just the numbers you entered.