Free Calorie & TDEE Calculator

Estimate the calories you burn each day (BMR and TDEE) and get targets to maintain, lose, or gain weight.

2,556
calories/day to maintain your weight (TDEE)
1,649
BMR (at rest)
2,056
Lose weight
2,556
Maintain
3,056
Gain weight

These are general estimates from the Mifflin-St Jeor equation and standard activity factors, not personalized nutrition or medical advice. Individual needs vary.

How to use / FAQ

Enter your weight, height, age, sex, and how active you are, and the calculator estimates the calories your body burns each day. Everything runs in your browser — nothing is stored or sent anywhere.

How are the calories calculated?

Your basal metabolic rate (BMR) — the energy you burn at complete rest — is estimated with the Mifflin-St Jeor equation: 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5 for men or − 161 for women. Your total daily energy expenditure (TDEE) multiplies that BMR by an activity factor from 1.2 (sedentary) up to 1.9 (very active).

What's the difference between BMR and TDEE?

BMR is what you'd burn lying in bed all day. TDEE adds the energy used by daily movement and exercise, so it's a better estimate of the calories you actually need to maintain your current weight.

How many calories should I eat to lose or gain weight?

A rough rule is that a daily deficit or surplus of about 500 calories tracks a change of roughly half a kilogram (one pound) per week. The tool shows maintenance plus 'lose' and 'gain' targets on that basis, but they're starting points — adjust based on real results.

Are these numbers exact?

No. They're population-average estimates. Your real needs depend on body composition, genetics, medical conditions, and more. Use them as a guide, not as nutrition or medical advice. For a quick weight-for-height screening, see the BMI calculator.