Free Calorie Calculator Online
Calculate your daily calorie needs for maintenance, loss, or gain
Personalized Calorie Targets
Science-based calorie calculations for your body and lifestyle
Calculate your Basal Metabolic Rate using the Mifflin-St Jeor equation, the most accurate formula for estimating resting calorie expenditure.
Factor in your exercise habits with five activity levels from sedentary to very active for an accurate Total Daily Energy Expenditure.
See calorie targets for maintaining your current weight, losing weight at a healthy rate, or gaining weight for muscle building.
About Our Calorie Calculator
Our free calorie calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate and then applies an activity multiplier to determine your Total Daily Energy Expenditure. It provides calorie targets for weight maintenance, loss, and gain.
Frequently Asked Questions
What is BMR?
Basal Metabolic Rate (BMR) is the number of calories your body burns at rest just to maintain basic life functions like breathing, circulation, and cell production.
BMR accounts for about 60 to 75 percent of total daily calorie expenditure for most people.
The Mifflin-St Jeor equation used by this calculator is considered the most accurate BMR formula for the general population.
How do I choose my activity level?
Sedentary means little to no exercise beyond daily living. Lightly active means light exercise one to three days per week. Moderately active means moderate exercise three to five days per week.
Active means hard exercise six to seven days per week, and very active means intense daily exercise or a physically demanding job.
When in doubt, choose a lower activity level to avoid overestimating your calorie needs.
How many calories should I eat to lose weight?
A safe rate of weight loss is typically 0.5 to 1 kilogram per week, which requires a daily deficit of about 500 to 1000 calories below your maintenance level.
The weight loss target shown by the calculator uses a moderate 500-calorie deficit from your maintenance calories.
Always consult a healthcare provider before starting a significant calorie restriction plan.
How accurate is this calculator?
The Mifflin-St Jeor equation is accurate to within about 10 percent for most adults. Individual variation depends on body composition, genetics, and metabolic health.
Use the result as a starting point and adjust based on your actual weight changes over two to four weeks.
For precise calorie needs, indirect calorimetry performed by a healthcare professional provides the most accurate measurement.