Calorie Calculator
Calculate your daily calorie needs based on your age, height, weight, and activity level. Get your Total Daily Energy Expenditure (TDEE) and targets for weight loss, maintenance, or muscle gain.
Part of our Health Calculators collection.
Calorie Calculator
Free online calculator
How to Use This Calculator
- 1
Enter your age, sex, weight, and height.
- 2
Select your activity level honestly — most people overestimate this.
- 3
Choose your goal: weight loss, maintenance, or muscle gain.
- 4
Your TDEE (total daily energy expenditure) and goal calories appear instantly.
How Daily Calories Are Calculated
Uses the Mifflin-St Jeor equation (most accurate for most people): Male BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5 Female BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161 TDEE = BMR × Activity Multiplier Activity multipliers: Sedentary 1.2 | Lightly active 1.375 | Moderately active 1.55 | Very active 1.725 | Extra active 1.9
Example Calculation
Example: 30-year-old male, 175 lbs, 5'10", moderately active
Inputs
age: 30sex: maleweightLbs: 175heightFt: 5heightIn: 10activityLevel: 1.55goal: maintain
Result
TDEE: 2,847 calories/day
BMR = 1,836 calories. Multiplied by 1.55 (moderately active) = 2,847 TDEE. To lose weight, eat ~2,347 cal/day (500 cal deficit).
Frequently Asked Questions
How accurate is the Mifflin-St Jeor formula?
It's the most accurate widely-used formula for the general population — typically within 10% of actual metabolic rate. For precision, a DEXA scan or metabolic testing is more accurate.
How fast can I safely lose weight?
A 500-calorie daily deficit produces roughly 1 lb of fat loss per week — a safe, sustainable rate. Deficits above 1,000 calories/day risk muscle loss and metabolic adaptation.
Why am I not losing weight in a calorie deficit?
Common reasons: tracking errors (underestimating portions), metabolic adaptation after prolonged dieting, water retention masking fat loss, or activity overestimation. Track for 2 weeks consistently before adjusting.