★ Recommended30-Day Weight Loss Plan: 4 Simple Steps to Get Started
A practical weight loss plan: calculate your calories, pick a matching menu, learn the 3 essentials, and track your weight every 4 days for a month.
Read more →Free Calorie Calculator
Find out exactly how many calories you need per day to lose weight, maintain your current weight, or build muscle — using the scientifically-proven Mifflin-St Jeor equation.
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Fast & Accurate
Instant results powered by the Mifflin-St Jeor equation
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Personalized Goals
Get calorie targets for weight loss, maintenance, or gain
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Science-Based Guides
In-depth articles on nutrition, calories, and weight management
What Is a Calorie Calculator?
A calorie calculator is a tool that estimates the number of calories your body needs each day. By entering basic information like your age, gender, height, weight, and physical activity level, you can get personalized calorie targets for weight loss, maintenance, and weight gain.
How It Works
This calculator uses the Mifflin-St Jeor equation, which is considered the gold standard for estimating your Basal Metabolic Rate (BMR). Your BMR is then adjusted based on your activity level to determine your Total Daily Energy Expenditure (TDEE).
Understanding the Mifflin-St Jeor Equation
The Mifflin-St Jeor equation, published in 1990, is widely regarded as the most accurate formula for calculating Basal Metabolic Rate (BMR). Unlike older equations, it has been validated against modern populations and is recommended by the Academy of Nutrition and Dietetics.
The equation calculates your BMR — the number of calories your body burns at rest — and then multiplies it by an activity factor to determine your Total Daily Energy Expenditure (TDEE). This gives you a more realistic picture of how many calories you actually burn each day.
How Many Calories Do You Need?
Your calorie needs depend on several factors including age, gender, weight, height, and how physically active you are. Generally, adult women need between 1,600 and 2,400 calories per day, while adult men need between 2,000 and 3,000 calories per day. However, individual needs can vary significantly.
To learn more about daily calorie requirements, check out our detailed guide on how many calories you should eat per day.
Calories for Weight Loss vs. Weight Gain
To lose weight, you need to create a calorie deficit — eating fewer calories than your body burns. A deficit of 500 calories per day typically results in about 0.5 kg (1 pound) of weight loss per week, which is considered a safe and sustainable rate. For weight gain, the opposite applies: eat about 500 calories above your maintenance level.
Read our comprehensive guide on how to lose weight safely and effectively for more science-backed strategies.
Calorie Calculator FAQ
It depends on your age, sex, weight, height and activity level. As a rough guide, adult women need 1,600–2,400 calories a day and adult men 2,000–3,000. Enter your details in the calorie calculator above to get your personal number.
Choose your sex, enter your age, weight (kg) and height (cm), pick your activity level and press Calculate. You'll get your BMR and three daily targets: for weight loss, maintenance and weight gain.
The calculator uses the Mifflin-St Jeor equation: it first works out your BMR (calories burned at rest) from weight, height, age and sex, then multiplies it by an activity factor to get your total daily energy expenditure (TDEE).
To lose weight you need a calorie deficit — eating less than your body burns. A deficit of about 500 calories a day below maintenance typically leads to roughly 0.5 kg (1 lb) of weight loss per week, a pace considered safe and sustainable.
Yes. Our daily calorie calculator is completely free, needs no sign-up and works on mobile.
Mifflin-St Jeor is considered the most accurate of the common BMR formulas, but it is still an estimate. Track your weight for 2–3 weeks and adjust your intake based on the results. If you have a medical condition or are pregnant or breastfeeding, consult a doctor or dietitian.
