What is BMR (Basal Metabolic Rate)?

BMR is the minimum number of calories your body needs at rest to sustain life. It accounts for about 60%-70% of total daily energy expenditure. This tool estimates BMR using the Mifflin-St Jeor formula.

Which formula is more accurate?

The Mifflin-St Jeor equation (1990) is widely recommended for modern populations and usually has a smaller error margin. The revised Harris-Benedict equation (1984) is shown as a comparison. Actual needs also depend on body composition and metabolic health.

How many calories should I eat to lose weight?

Eating about 300-500 kcal below your daily maintenance calories (TDEE) typically leads to a weight loss of roughly 0.25-0.5 kg per week. Avoid extreme restriction below your BMR.

Calorie Calculator - Daily Calorie Needs (BMR)

Calorie Calculator

Gender

Male Female

Age (years)

Height (cm)

Weight (kg)

Activity Level

Calorie Calculator Guide

The Calorie Calculator is a completely free online tool that estimates your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor formula from your gender, age, height, weight and activity level. It then multiplies BMR by an activity factor to get your daily maintenance calories (TDEE), plus recommended ranges for weight loss and muscle gain.

What are BMR and TDEE?

BMR is the minimum energy your body needs at rest. TDEE adds daily activity and exercise to that baseline. To maintain weight, eat around TDEE; to lose weight, eat slightly below it; to build muscle, eat slightly above it.

How to choose your activity level

Sedentary (desk job, little exercise) → ×1.2; exercise 1-3 days/week → ×1.375; 3-5 days/week → ×1.55; 6-7 days/week → ×1.725; physical labor or twice-daily training → ×1.9.

About Calorie Calculator

The Calorie Calculator is a completely free online tool that helps you estimate your daily calorie needs from your personal data. Whether you are a fitness enthusiast, on a diet, bulking, or simply curious about healthy eating, you can get a reference result instantly without installing any software.

Together with the BMI Calculator and the Ideal Weight Calculator, it forms a complete health toolkit: first understand your weight status, then calculate your daily calorie needs to build a more scientific diet and exercise plan.

How to Use Calorie Calculator

Select your gender and enter your age, height and weight.
Choose the activity level that best matches your daily routine.
Click Calculate to get BMR, TDEE and recommended ranges.
Change any input and the result refreshes automatically.

Calorie Calculator FAQ

Is Calorie Calculator free to use?

Yes, Calorie Calculator is completely free. There are no hidden fees, no account registration and no download required.

How accurate are the results?

The tool uses the internationally recognized Mifflin-St Jeor and Harris-Benedict equations and runs entirely in your browser, so results are stable and reliable. Individual needs vary with body composition and metabolism, so treat them as a reference.

Is my data private?

Your privacy is a priority. Everything you enter is processed directly on your device and is never uploaded to any server.

Does Calorie Calculator work on mobile?

Yes. The page is fully responsive and works smoothly on phones, tablets and desktop browsers.

Calorie Calculator - Daily Calorie Needs