What formula is used?

BMR uses Mifflin-St Jeor: men = 10·kg + 6.25·cm − 5·age + 5; women = 10·kg + 6.25·cm − 5·age − 161. TDEE multiplies BMR by your activity factor.

What activity factor should I pick?

Sedentary 1.2, Lightly active 1.375, Moderately active 1.55, Very active 1.725, Extra active 1.9.

How are loss/gain calories computed?

About 7,700 kcal ≈ 1 kg of body weight, so 500 kcal/day deficit ≈ 0.5 kg/week loss and 1,000 kcal/day ≈ 1 kg/week loss.

Is this accurate for everyone?

Mifflin-St Jeor is an estimate. Body composition, medical conditions and medications all affect actual calorie needs. Consult a dietitian for personalised figures.

Are my inputs stored?

No. Everything is computed locally in your browser. Nothing is sent over the network.

Calorie Calculator

Daily calorie needs using Mifflin-St Jeor — for loss, maintenance and gain.

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See how it works

Watch a quick simulation of this tool in action — no file needed.

How to use Calorie Calculator

Follow these steps — everything happens instantly in your browser.

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Step 1. Pick your biological sex and enter age, weight and height.
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Step 2. Choose an activity level that reflects your typical week.
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Step 3. Read your BMR, TDEE and six calorie targets — from extreme loss to weight gain.

Why use this tool

Frequently asked questions

Everything you might want to know about calorie calculator.

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