Calorie calculator. From body stats to a daily plan.
Your resting burn (BMR) is multiplied by this to estimate daily needs (TDEE).
Calculated locally, your body stats never leave your browser.
Daily calories by goal
| Goal | Pace | Calories / day | vs TDEE |
|---|
Macro split
Move any slider, the other two rebalance automatically so the split always totals 100%.
These figures are general estimates for healthy adults and are informational only, not medical advice. Energy needs vary with genetics, body composition and health conditions. Talk to a doctor or registered dietitian before changing your diet.
How your numbers are estimated
BMR uses the Mifflin-St Jeor equation, 10×kg + 6.25×cm − 5×age, +5 for males or −161 for females, widely considered the most accurate everyday formula. Multiplying by your activity factor gives TDEE, the calories you burn per day. A deficit of about 250/500 kcal per day loses roughly 0.25/0.5 kg a week; a surplus gains it. Macros convert calories to grams at 4 kcal/g for protein and carbs, 9 kcal/g for fat. It all runs in your browser, private and free forever. Building something health-related? Digital Heroes can help.
How to use the Calorie Calculator
This calculator estimates how many calories you burn in a day and how many to eat for a weight goal. It works out your resting burn (BMR) with the Mifflin-St Jeor equation, multiplies it by an activity factor to get TDEE, then adds or subtracts 250 or 500 kcal for each goal. It is for healthy adults who want a starting number, not a medical plan.
Step by step
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Choose the formula sex
Under Sex (for the BMR formula), press Male or Female. Male is selected by default. The equation adds 5 for male and subtracts 161 for female.
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Enter age, height and weight
Type your Age in years. It must be between 15 and 100. For Height, use cm or switch to ft / in and fill both boxes. For Weight, use kg or switch to lb. The results appear as soon as all three are filled, with no button to press.
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Pick your activity level
Open Activity level and choose from Sedentary (×1.2) to Extra active (×1.9). Lightly active (×1.375) is the default. Pick the one that matches a normal week, not your best week.
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Read the goal table
Daily calories by goal lists five targets: Weight loss, Mild loss, Maintain, Mild gain and Weight gain, each with its weekly pace and its share of your TDEE.
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Set a macro split
In Macro split, choose a goal under For which goal? (Maintain by default), then a Preset ratio: Balanced, Low-carb or High-protein. Drag the Protein, Carbs or Fat slider for a Custom split. The other two sliders adjust so the total stays at 100%.
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Copy the plan
Press Copy results to put your BMR, TDEE, all five goal targets and the macro grams for the chosen goal on your clipboard as plain text.
Reading the result
- Maintenance calories (TDEE) is the big number: the calories you burn in a day, so eating this much keeps your weight steady. The line below it shows your BMR.
- Example with the placeholder values: male, 30 years, 175 cm, 72 kg and Lightly active give a BMR of 1,669 kcal and a TDEE of 2,295 kcal a day.
- In the goal table, Weight loss is TDEE minus 500 kcal, for about 0.5 kg (1 lb) a week, and Mild loss is minus 250. In the example, Weight loss is 1,795 kcal, which is 78% of TDEE.
- Loss targets never go below 1,500 kcal a day for male or 1,200 for female. When a target hits that floor, the row says it was capped at the safe minimum.
- Macro grams use 4 kcal per gram for protein and carbs and 9 for fat. Balanced (30/40/30) at 2,295 kcal is 172 g protein, 229 g carbs and 76 g fat.
Tips and common mistakes
- It is easy to overestimate activity. Go by the descriptions in the list: a desk job with little or no exercise is Sedentary, exercise 1 to 3 days a week is Lightly active, and 3 to 5 days is Moderately active.
- Treat the number as a starting point. Weigh yourself over a few weeks and adjust the target if your weight moves faster or slower than the pace in the table.
- In ft / in mode, 5 ft 9 in means 5 in the ft box and 9 in the in box. Leaving the in box empty counts it as zero.
- The figures are estimates for healthy adults and are not medical advice. Talk to a doctor or registered dietitian before a big change, especially during pregnancy or with a health condition.
Privacy and limits
All the math runs in your browser. Your age, height and weight are not uploaded and not saved, so closing the tab clears them. Copy results writes only to your own clipboard.
One input form, a whole daily plan.
- Calculate your BMR and TDEE instantly from age, height, weight and activity level, no button to press, it updates as you type.
- Compare calorie targets for weight loss, mild loss, maintenance, mild gain and weight gain side by side, each with its weekly pace.
- Stay in safe territory: loss targets are automatically capped at 1,500 kcal (men) / 1,200 kcal (women) minimums.
- Switch between metric and imperial units for height (cm or ft/in) and weight (kg or lb) at any time.
- Set your macro split with one-click presets, Balanced, Low-carb, High-protein, or custom sliders that always rebalance to 100%.
- Copy all results, BMR, TDEE, every goal target and your macro grams, to the clipboard in one click. No account, no upload.
We built and maintain this calculator. For the patient-facing health software we build for clinics and digital health teams, see our industry page. Planning a nutrition or habit app instead? Read how we build wellness apps.
Frequently asked questions.
Is the Calorie Calculator free?
Is it private? Are my body stats uploaded anywhere?
Which formula does it use, and how accurate is it?
What's the difference between BMR and TDEE?
Why are some weight-loss targets capped?
How are the macro grams calculated?
Published · Last updated .
