Calorie Calculator (TDEE & BMR)
Estimate your daily calorie needs (TDEE) and BMR from age, sex, height, weight, and activity. See targets for losing, maintaining, or gaining weight.
Runs in your browser — nothing uploaded
Your details
Estimate how many calories you burn in a day and how many to eat for your goal. This calculator finds your BMR with the Mifflin-St Jeor equation, scales it by your activity level to get your maintenance calories (TDEE), and then shows daily targets for losing, maintaining, or gaining weight.
Private by design — your data never leaves your device
How to use it
No account, no upload — it all happens on your device.
1
Choose metric or imperial units and select your sex.
2
Enter your age, height, and weight.
3
Pick the activity level that best matches a normal week.
4
Read your maintenance calories (TDEE), your BMR, and daily targets for each goal.
Activity multipliers
How your week scales BMR into TDEE.
| Activity level | Multiplier |
|---|---|
| Sedentary — little or no exercise | × 1.2 |
| Lightly active — 1–3 days/week | × 1.375 |
| Moderately active — 3–5 days/week | × 1.55 |
| Very active — 6–7 days/week | × 1.725 |
| Extra active — physical job or hard daily training | × 1.9 |
Turning calories into weight change
- About 3,500 calories ≈ 0.45 kg (1 lb) of fat. A daily deficit of 500 calories trends toward roughly half a kilo of loss per week.
- Slow and steady wins. A 250–500 calorie deficit is sustainable for most people and protects muscle better than crash dieting.
- Re-check as you go. TDEE falls as you lose weight, so recalculate every few kilos to keep your targets accurate.
What this estimate can't see
- Body composition. Two people of the same height and weight can have different needs depending on muscle mass.
- Medical and hormonal factors. Thyroid, certain medications, and other conditions shift metabolism.
- Real-life variability.Activity levels are averages — a single label can't capture every week perfectly. Treat the result as a starting point, not a prescription.
Frequently asked
What's the difference between BMR and TDEE?
BMR (basal metabolic rate) is the energy your body burns at complete rest just to stay alive. TDEE (total daily energy expenditure) is your BMR multiplied by an activity factor, so it includes movement, exercise, and digestion. TDEE is the number to eat around to maintain your weight.
Which formula does this calculator use?
The Mifflin-St Jeor equation, which is widely regarded as the most accurate general-purpose estimate. It uses your sex, age, height, and weight for BMR, then applies a standard activity multiplier for TDEE.
Is my information sent to a server?
No. Your age, height, weight, and the result are all computed in your browser and never leave your device.