MAKING DIFFERENT · FREE ONLINE TOOLS
Calorie Calculator
Estimate your daily calories for maintenance, weight loss, or weight gain, along with your BMR, TDEE, and an example macro split.
Your details
Adults 18+Estimates use the Mifflin–St Jeor equation and common activity multipliers. They are not individualized medical advice.
Your estimate
Calories / dayExample daily macros
A general 25% protein, 30% fat, 45% carbohydrate split of the calorie target — not a personalized nutrition prescription.
How to Use This Calorie Calculator
- Choose US or metric units. Enter your current weight and height in the selected units.
- Enter age and equation sex. The formula uses different constants for male and female; these categories are formula inputs, not a statement about gender identity.
- Select your activity level. Choose the closest description of your typical routine, not your most active day.
- Select a goal. Choose maintenance, weight loss, or weight gain.
- Calculate. Review your estimated BMR, TDEE, daily calorie target, and example macros. Reassess estimates as circumstances change.
Understanding Your Results
Basal Metabolic Rate (BMR)
An estimate of energy used at rest, calculated here using the Mifflin–St Jeor equation for adults.
Total Daily Energy Expenditure (TDEE)
Your estimated maintenance energy need after applying a broad activity factor to BMR.
Weight Goals
This tool shows your maintenance estimate and illustrative targets 300 calories below or above it. The amount of actual weight change cannot be predicted from this simple difference alone.
Macro Estimates
The displayed protein, fat, and carbohydrate figures are simply one example allocation by calories, not recommended targets for every person.
Frequently Asked Questions
What is a calorie calculator?
A calorie calculator estimates how many calories an adult may need daily using age, weight, height, sex specified in the equation, and activity level.
What is the difference between BMR and TDEE?
BMR estimates energy expenditure at rest. TDEE estimates total daily expenditure after accounting broadly for activity.
How accurate are the calorie estimates?
They are population-based estimates rather than measurements. Actual energy needs vary with body composition, activity patterns, health, and other factors.
How many calories should I eat to lose weight?
There is no universal number. The calculator presents a moderate example deficit of 300 calories per day, but that may not suit your needs. Consult a qualified clinician or dietitian for personalized guidance.
Can I use pounds and feet?
Yes. Select US units to enter pounds, feet and inches, or choose Metric for kilograms and centimeters.
Why are activity levels important?
The activity multiplier converts resting energy expenditure into a rough daily maintenance estimate. Selecting an unrealistic level can significantly change the result.
Can I use this calculator while pregnant or breastfeeding?
No. Pregnancy and breastfeeding have special energy and nutrition requirements; seek individualized professional guidance.
Can children and teenagers use this calculator?
No. This tool is intended for adults aged 18 and older. Growing children and teenagers need age-appropriate assessments.
Are the macro targets medically recommended?
No. They are an illustrative percentage split. Needs vary across individuals and health circumstances.
Does the calculator store my information?
No. The calculator runs in your browser and does not submit your input values to our server as part of its calculation. Your browser or extensions may have separate behavior beyond the tool.
References: Mifflin et al. (1990), predictive equation for resting energy expenditure · NIDDK Body Weight Planner