Health
Calorie Calculator
Estimate how many calories you need per day to maintain, lose or gain weight, using the Mifflin-St Jeor formula.
Maintain weight
2,556 kcal
Mild loss (−0.25 kg/wk)
2,281 kcal
Weight loss (−0.5 kg/wk)
2,006 kcal
Weight gain (+0.5 kg/wk)
3,106 kcal
BMR: 1,649 kcal · Estimate only, not medical advice.
Calorie Calculator
Estimate how many calories you need per day to maintain, lose or gain weight, using the Mifflin-St Jeor formula.
The Calorie Calculator is a health and wellness tool designed to estimate your daily energy needs based on the Mifflin-St Jeor equation. It provides a baseline for understanding how many calories your body requires to maintain, lose, or gain weight based on your unique metabolic profile.
To get an accurate result, enter your age, height, weight, and select your current activity level from the dropdown. The tool will then calculate your Basal Metabolic Rate (BMR) and your Total Daily Energy Expenditure (TDEE), offering insights into how different caloric targets impact your goals.
For example, if you have a TDEE of 2000 kcal, the tool will automatically show you that cutting 500 kcal per day will support a sustainable weight loss of approximately 0.5 kg per week, helping you plan your meals and habits with realistic expectations.
Please note that all calculations are estimates and should not be considered medical advice. Always consult with a healthcare professional before making significant changes to your diet, and remember that individual results may vary based on health conditions and lifestyle factors.
Key Features
- Calorie Calculator: 100% free, no sign-up
- Instant results as you type
- Private: runs in your browser
- Works on phone, tablet and desktop
- Available in English, Spanish, French and Arabic
How it works
Uses the Mifflin-St Jeor equation for BMR, then multiplies by an activity factor to determine TDEE.
Worked example
Frequently asked questions
Is this accurate for everyone?
This tool provides a solid estimate, but individual metabolism, body composition, and genetics can significantly influence actual needs.
What is the difference between BMR and TDEE?
BMR is the energy your body needs at rest, while TDEE includes BMR plus the energy used through activity.
How can I lose weight safely?
Aim for a modest caloric deficit of 300-500 kcal per day, which typically results in safe, sustainable weight loss.
Is this medical advice?
No, this is an educational tool. Always see a doctor for personalized dietary or medical advice.
Why is the weight gain suggestion different?
Weight gain requires a caloric surplus, achieved by consuming more energy than you expend.