Calorie Calculator
Calculate your daily calorie needs (TDEE) to maintain, lose or gain weight, using the accurate Mifflin-St Jeor equation and your activity level. Free, private, instant.
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Estimate the calories your day actually uses
Total Daily Energy Expenditure is the calories your body uses in a day, combining your resting metabolism with your activity. This calculator estimates it from your details and activity level, then adjusts for whether you want to maintain, lose or gain weight, giving a daily calorie target grounded in an established formula.
Why activity level changes everything
Your resting metabolism, the energy to keep you alive at rest, is only part of the total; activity can add a large fraction on top. That is why two people of the same size can need very different amounts: a sedentary desk worker and an active labourer burn quite differently. Choosing an honest activity level is the input that most affects the result, and overestimating it is the most common reason a calorie plan does not work as expected.
A target to adjust, not a prescription
These are estimates from a standard formula for general information, not medical advice. Individual health depends on far more than any single number, so treat the result as a rough guide and consult a professional for anything that matters. The calculation runs entirely in your browser, so your figures are not uploaded.
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Frequently Asked Questions
What is TDEE?
Total Daily Energy Expenditure: the calories your body uses in a day, combining your resting metabolism with the energy of your activity.
Why does activity level matter so much?
Because activity can add a large fraction on top of your resting metabolism, so two people of the same size can need very different amounts depending on how active they are.
How does it adjust for weight goals?
It sets a target above your expenditure to gain weight, below it to lose, and at it to maintain, based on the principle that weight change follows an energy surplus or deficit.
How accurate is the estimate?
It uses an established formula, but everyone’s metabolism differs, so treat it as a starting target to adjust based on real results over a few weeks.
Is this medical advice?
No. It is a general estimate. Consult a professional for a plan suited to your health.
Privacy & Security
All processing happens locally in your browser — nothing is uploaded.
How to Use
Enter your age, sex, height, weight and activity level to get your maintenance, cutting and bulking calories.
Disclaimer: This tool is provided "as is" without warranty of any kind. Results are for educational and utility purposes.
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