Medical Disclaimer
This calculator is for informational and educational purposes only.
- Not Medical Advice: The information provided does not constitute medical advice, diagnosis, or treatment.
- Consult a Healthcare Professional: Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
- No Doctor-Patient Relationship: Use of this calculator does not create a doctor-patient relationship.
- Accuracy Not Guaranteed: While we strive for accuracy, we make no warranties regarding the completeness, reliability, or accuracy of this information.
- Emergency Situations: Never disregard professional medical advice or delay in seeking it because of something you have calculated or read on this website.
Calorie Calculator
Calculate your daily calorie needs based on your BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure). Get personalized recommendations for weight loss, maintenance, or muscle gain. Supports both metric and imperial units. 100% free and private.
Accurate Calculations
Uses the Mifflin-St Jeor equation, the most accurate BMR formula for modern populations.
Goal-Based
Get personalized calorie recommendations for weight loss, maintenance, or muscle gain.
100% Private
All calculations happen in your browser. Your data never leaves your device.
Understanding Your Calorie Needs
What is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body burns at rest to maintain vital functions like breathing, circulation, and cell production. It accounts for about 60-75% of your total daily calorie expenditure.
What is TDEE?
Total Daily Energy Expenditure (TDEE) is the total number of calories you burn per day, including your BMR plus calories burned through physical activity, exercise, and digestion. TDEE = BMR × Activity Level Multiplier.
Activity Level Multipliers
- Sedentary (little/no exercise): BMR × 1.2
- Light (exercise 1-3 days/week): BMR × 1.375
- Moderate (exercise 3-5 days/week): BMR × 1.55
- Active (exercise 6-7 days/week): BMR × 1.725
- Very Active (hard exercise/physical job): BMR × 1.9
Calorie Adjustments for Goals
- Weight Loss: TDEE - 500 calories (lose ~1 lb/week)
- Maintain Weight: TDEE (no change)
- Gain Weight: TDEE + 500 calories (gain ~1 lb/week)
Frequently Asked Questions
How accurate is this calorie calculator?
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate formula for calculating BMR in modern populations. However, individual metabolism can vary, so use these results as a starting point and adjust based on your actual progress.
How many calories should I eat to lose weight?
To lose approximately 1 pound per week, consume 500 calories below your TDEE. For 2 pounds per week, consume 1000 calories below TDEE. However, never go below 1200 calories per day for women or 1500 for men without medical supervision.
What is the difference between BMR and TDEE?
BMR is your baseline calorie burn at complete rest, while TDEE includes all daily activities and exercise. TDEE is always higher than BMR because it accounts for movement and physical activity throughout the day.
Should I eat back exercise calories?
Your TDEE already includes your typical exercise based on your selected activity level. If you do extra exercise beyond your normal routine, you may want to eat some of those calories back, especially if you feel fatigued or are very active.
Is my data private?
Absolutely. All calorie calculations happen in your browser. Your personal information never gets sent to any server, ensuring complete privacy and security.