Calorie Calculator β BMR & daily needs (TDEE)
Estimate your BMR and daily calorie needs (TDEE) from age, sex, size and activity, with goals to lose, maintain or gain.
π Runs entirely in your browser. Your input and output are never sent to a server or stored β fully private.
Estimate your daily calorie needs from your stats and activity level.
Based on the Mifflin-St Jeor equation. About Β±500 kcal/day shifts weight ~0.45 kg (1 lb) per week.
Estimates only β not medical advice.
About this tool
Wondering how many calories you burn in a day? Feed in your age, sex, height, weight and activity level and this calculator estimates your basal metabolic rate (BMR) and total daily energy expenditure (TDEE) using the Mifflin-St Jeor equation. It then suggests calorie targets for losing, maintaining or gaining weight, so you can plan meals around a goal. It suits anyone starting a diet or training plan. All of the maths happens in your browser, so your personal numbers stay on your device.
Frequently asked questions
What is the difference between BMR and TDEE?
Your BMR is the energy your body uses at complete rest just to keep your organs running. TDEE is your BMR multiplied by an activity factor β from 1.2 for sedentary up to 1.9 for very active β and represents everything you burn in a typical day, including movement and exercise. To maintain weight you eat around your TDEE; to lose or gain, you eat below or above it.
How big a calorie deficit should I use?
A common guideline is that cutting about 500 calories a day leads to losing roughly 0.45 kg (one pound) a week, since a pound of fat holds about 3,500 calories. The tool shows mild and steeper targets based on this. Very aggressive deficits are hard to sustain and can cost muscle, so a moderate gap is usually steadier and easier to keep up.
Are these calorie numbers exact?
No. They are statistical estimates; real needs vary with genetics, body composition, hormones and how accurately you log food, so use the figure as a starting point and adjust by watching your weight over a few weeks. For a tailored plan, or if you have a medical condition, check with a doctor or registered dietitian. Everything is computed locally in your browser and nothing you enter is uploaded.