Calorie Calculator: Work Out Your Daily Calories Free and Privately
A calorie calculator estimates how many calories you burn in a day and turns that into a daily calorie target. Enter your sex, age, height, weight and activity level above and this free calorie calculator returns your BMR (calories burned at rest) from the Mifflin-St Jeor equation, your TDEE (maintenance calories), a target to lose, maintain or gain weight, and protein, carbohydrate and fat grams for that target. An optional food lookup totals packaged foods against the target.
Your age, height, weight and results are calculated in your browser and are never sent anywhere; you can check the Network tab in DevTools. The one exception is the optional food lookup: pressing Search sends the words you typed to Open Food Facts (openfoodfacts.org), which, like any site you contact, also sees your IP address. The request carries no referrer, and the page saves nothing.
The formulas
Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5. Women: the same, but − 161 instead of + 5. TDEE = BMR × activity factor (1.2, 1.375, 1.55, 1.725 or 1.9). Target = TDEE − 500, TDEE or TDEE + 500 kcal. For a 30-year-old man of 175 cm and 75 kg: BMR = 750 + 1,093.75 − 150 + 5 = 1,699 kcal, and TDEE at Moderately Active = 1,699 × 1.55 = 2,633 kcal.
Calorie Calculator Table of Use: Inputs and Results
Rows one to four use the same man: 30 years, 175 cm, 75 kg, Moderately Active.
| Situation | You choose | You get |
|---|---|---|
| Maintain weight | Maintain, Balanced | 2,633 kcal; protein 165 g, carbs 329 g, fat 73 g |
| Lose weight | Lose weight, Balanced | 2,133 kcal; protein 133 g, carbs 267 g, fat 59 g |
| Gain weight | Gain weight, Balanced | 3,133 kcal; protein 196 g, carbs 392 g, fat 87 g |
| Keto split | Maintain, Keto | 2,633 kcal; protein 165 g, carbs 33 g, fat 205 g |
| Low-target warning | Female, 30, 160 cm, 50 kg, Sedentary, Lose weight | BMR 1,189, TDEE 1,427, target 927 kcal with a warning that it is under 1,200 |
| Food lookup | Search a food, press +, type the grams | Calories for that amount and a running total with kcal left or over |
Calorie Calculator Features
- BMR, TDEE and target: five activity levels, and goals of Lose weight, Maintain or Gain weight at 500 kcal a day below or above maintenance.
- Macro splits: grams of protein, carbs and fat for Balanced (25/50/25 per cent of calories), Low Carb (30/25/45), High Protein (40/35/25) or Keto (25/5/70), plus an example meal split of 25% breakfast, 35% lunch, 30% dinner and 10% snacks.
- Safety notes: a warning when the target is below 1,500 kcal for men or 1,200 for women, the minimum Harvard Health advises without supervision as of October 2026. No target is shown if the deficit exceeds your whole TDEE.
- Input checks: a whole-number age from 18 to 100, height 100 to 250 cm and weight 30 to 300 kg (67 to 661 lbs). A decimal comma is accepted, and switching units converts what you typed.
- Food lookup and copy: Copy gives your BMR, TDEE, target and macros as text. The lookup searches Open Food Facts and lists up to ten packaged foods with calories, protein, carbs and fat per 100 g or 100 ml. Products without usable energy data are skipped, and a busy server is tried up to three times before an error message appears.
It does not log meals across days or save anything, and it is for adults only. Pregnancy and medical conditions need advice from a clinician or dietitian.
How to Use the Calorie Calculator
- Choose Metric (kg/cm) or Imperial (lbs/ft), then Male or Female.
- Enter Age (years), your height and your weight.
- Pick the Activity level that matches an average week.
- Under Your Results, read BMR and TDEE, choose Your goal and a Macro split, and read the Daily calorie target.
- Optionally use Food lookup to add foods and grams, then press Copy.
Who Can Use the Calorie Calculator
Adults planning to lose, keep or gain weight can use it to set a starting calorie and macro target, as can people who train.
See also the BMI Calculator, the Body Fat Calculator and the Ideal Weight Calculator. For inputs, the Age Calculator gives your exact age, and the Weight Converter and Length Converter change units. Track progress with the Percentage Calculator, count the weeks to a goal date with the Date Difference Calculator, or run a countdown timer to it.
Calorie Calculator FAQs
How many calories should I eat a day?
Your maintenance calories are your TDEE, which this calculator gives after you enter sex, age, height, weight and activity level. A 30-year-old man, 175 cm and 75 kg, moderately active, gets 2,633 kcal. Choose "Lose weight" for 500 kcal a day less (2,133) or "Gain weight" for 500 more (3,133).
What is the difference between BMR and TDEE?
BMR (basal metabolic rate) is the energy your body uses at complete rest for breathing, circulation and cell repair. TDEE (total daily energy expenditure) is BMR multiplied by an activity factor from 1.2 for sedentary to 1.9 for very active. TDEE is the calorie intake that keeps your weight stable.
How accurate is the Mifflin-St Jeor equation?
A 2005 review for the American Dietetic Association found it the most reliable of the common resting-metabolism equations, within 10% of measured values for most, though not all, adults. Activity factors add uncertainty, so treat the result as a starting point, track your weight for two to three weeks, then adjust by 100 to 200 kcal a day.
Which activity level should I choose, and should I eat back exercise calories?
Choose the level matching an average week, and the lower one if unsure. Your usual workouts are already inside the activity factor, so do not add them again. Only eat extra for exercise beyond your normal routine, such as a one-off long event.
What macro split should I use?
As of October 2026, the Acceptable Macronutrient Distribution Ranges from the US National Academies put adults at 45 to 65% of calories from carbohydrate, 20 to 35% from fat and 10 to 35% from protein. The Balanced split (25% protein, 50% carbs, 25% fat) sits inside those ranges; Low Carb, High Protein and Keto fall outside at least one of them.
Is my information sent anywhere when I use the food lookup?
Your age, height, weight and results never leave your browser. Only the words you type in the food search box are sent to Open Food Facts, and only when you press Search; like any website you contact, it also sees your IP address. Product photos load from their servers. Their data is volunteer-contributed and can contain errors.