Get personalized calorie recommendations based on your body metrics, activity level, and fitness goals
Use our free Calorie Calculator to estimate how many calories your body needs each day to maintain, lose, or gain weight. Powered by the Mifflin-St Jeor formula, this tool helps you make informed decisions about your nutrition and fitness.
We calculate your BMR (Basal Metabolic Rate) based on gender, age, height, and weight. Then, we factor in your activity level to determine your TDEE (Total Daily Energy Expenditure) — the number of calories you burn in a day.
Choose a goal to see how many calories you should eat to maintain, cut, or gain weight safely.
Tip: For weight loss, a safe deficit is 500–1000 calories/day, leading to approx. 0.5–1 kg (1–2 lbs) per week. Always consult with a healthcare professional before making significant changes to your diet.
The Mifflin-St Jeor formula. It first estimates your BMR from gender, age, height and weight, then applies your activity level to give your TDEE.
BMR is the energy your body uses at rest; TDEE is your total daily burn including activity — the number you plan your eating around.
Yes. Choose a goal to see calorie targets for maintaining, cutting or gaining. A safe deficit is 500–1000 calories a day, roughly 0.5–1 kg (1–2 lbs) per week.
Yes — both metric and imperial units are supported.