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 This Tool
This tool estimates daily calorie needs from your basal metabolic rate, the energy your body uses at rest, adjusted for activity level. It uses an established equation such as Mifflin-St Jeor, which factors in weight, height, age, and sex to estimate the resting figure before applying an activity multiplier.
The output is an estimate of maintenance calories, the intake that would keep weight roughly stable. Individual metabolism varies, so treat it as a baseline to test against real results over a couple of weeks rather than an exact target. For a deficit or surplus, adjust from the maintenance figure gradually.
How to Use It
- Enter your age, sex, height, and weight.
- Select your typical activity level.
- Read your estimated daily maintenance calories.