Calorie Calculator (Free & Instant) | Daily Fit Guide

Calorie Calculator — Find Your Daily Calorie Needs

Free, private, and instant. Enter your stats and activity level to get your BMR, daily maintenance calories, and targets for losing, maintaining, or gaining weight.

Gender MaleFemale Age (years)

Height (cm) Weight (kg)

Height (ft) Height (in) Weight (lb)

Activity level Sedentary — desk job, little exercise Light — light exercise 1–3 days/week Moderate — exercise 3–5 days/week Active — hard exercise 6–7 days/week Very active — physical job + daily training Goal Lose weight (~0.5 kg / 1 lb per week) Maintain weight Gain weight (lean muscle)

BMR–calories at complete rest

Maintenance–calories to stay the same weight

Your daily target–calories per day

Protein–grams per day

Carbs–grams per day

Fat–grams per day

Your numbers never leave this page — everything is calculated in your browser.

How to Use This Calorie Calculator

1. Enter your stats. Gender, age, height, and weight — in metric or imperial units.
2. Pick your activity level honestly. Most people overestimate; when in doubt, choose one level lower.
3. Choose your goal. Click Calculate My Calories — your daily target and macro split appear below the button.

The Formula: Mifflin-St Jeor

This calculator uses the Mifflin-St Jeor equation, the formula most dietitians consider the most accurate for estimating resting calorie burn:

Men: (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
Women: (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161

The result is your BMR (basal metabolic rate) — what you'd burn lying in bed all day. Multiplying by your activity factor gives your TDEE (total daily energy expenditure), the calories that maintain your current weight.

What Your Numbers Mean

• BMR — your baseline. Never eat consistently below this without professional guidance.
• Maintenance (TDEE) — eat this much and your weight stays roughly the same.
• Daily target — maintenance minus ~500 cal for steady fat loss (~0.5 kg/week), or plus ~300 cal for lean muscle gain.
• Macros — protein is set around 2 g per kg of body weight to protect muscle; remaining calories split between carbs and fats.

These are estimates. Track your weight for 2–3 weeks: if it isn't moving toward your goal, adjust by 100–200 calories.

Calorie Calculator FAQs

What is the difference between BMR and TDEE?

BMR is the calories your body burns at complete rest to keep you alive. TDEE adds everything else — walking, working, exercising — and is the number that matters for weight management.

How many calories should I eat to lose 1 pound per week?

About 500 calories below your maintenance level each day. A pound of fat stores roughly 3,500 calories, so a 500-calorie daily deficit adds up to about a pound a week.

Are calorie calculator results exact?

No — they're well-researched estimates, usually within 10% for most people. Metabolism varies with muscle mass, hormones, and daily movement. Use the numbers as a starting point and adjust based on real results.

Should I eat back the calories I burn exercising?

Your activity level already accounts for exercise, so eating them back usually double-counts. Only add extra food for unusually long or intense sessions.

Sources

• Mifflin MD et al. — A new predictive equation for resting energy expenditure in healthy individuals: PubMed 2305711
• U.S. CDC — Finding a Balance of Food and Activity: CDC Healthy Weight

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Also try our free BMI Calculator and Kegel Calculator for pelvic floor strength.