About the Calorie Calculator
How many calories do you actually need in a day? This calorie calculator estimates your total daily energy expenditure (TDEE) by computing your basal metabolic rate with the Mifflin-St Jeor equation and multiplying it by an activity factor you choose, ranging from sedentary desk life to very active daily training. Just enter your weight, height, age and sex in metric or imperial units.
You get three numbers at once: calories to maintain your current weight, a lower target for losing roughly half a kilogram (one pound) per week, and a higher target for steady gain. That turns an abstract formula into figures you can plan meals around. The calculation is instant, free, and happens entirely on your device — your details are never sent anywhere.
Features
- Daily maintenance calories (TDEE) in seconds
- Five activity levels, sedentary to very active
- Ready-made targets for losing and gaining weight
- Built on the Mifflin-St Jeor equation
- Metric and imperial units supported
- Free, no sign-up, data stays on your device
How to calculate your daily calorie needs
- Choose your units and select your sex.
- Enter your weight, height and age.
- Pick the activity level that best matches your week.
- Read your maintenance, weight-loss and weight-gain calories.
Frequently asked questions
How are daily calorie needs calculated?
The calculator first estimates your basal metabolic rate with the Mifflin-St Jeor equation, then multiplies it by an activity factor: 1.2 for sedentary, 1.375 for light, 1.55 for moderate, 1.725 for active and 1.9 for very active. The product is your TDEE — the calories you burn in a typical day.
Which activity level should I choose?
Count structured exercise and everyday movement together. Sedentary means a desk job and little exercise; light is one to three workouts a week; moderate is three to five; active is six to seven; very active adds a physical job or twice-daily training. Most people overestimate — when torn, pick the lower level.
Why does the weight-loss figure subtract 500 calories?
A deficit of about 500 calories per day adds up to roughly 3,500 per week, which corresponds to approximately half a kilogram or one pound of fat. It is a sustainable, widely recommended pace. The gain target mirrors this with a 500-calorie surplus for gradual weight or muscle gain.
How many calories do I need to maintain my weight?
That is the maintenance figure the calculator shows — your estimated TDEE. Eat around that amount and your weight should stay roughly stable. Recheck the number every few months or after your weight, routine or activity level changes, because the inputs drive the result.
Are these calorie numbers medical advice?
No — they are statistical estimates based on population formulas, and individual needs vary with genetics, muscle mass, health conditions and medications. Use them as a starting point and adjust based on real-world results, and consult a doctor or registered dietitian before starting any significant diet.