Calorie Calculator
Overview
This free Calorie Calculator estimates your daily energy needs using proven formulas like Mifflin-St Jeor, Harris-Benedict, and Katch-McArdle. Enter your age, sex, height, weight, and activity level to calculate your BMR, TDEE, and recommended calories for weight loss, maintenance, or muscle gain. The tool also creates personalized macro targets for protein, fats, and carbohydrates—based on preset ratios or custom settings. Whether you're tracking nutrition, planning meals, or starting a fitness program, this calculator gives you accurate, science-based estimates. Everything runs privately in your browser, and results update instantly.
About
About Calorie Calculator
Calorie needs depend on your metabolism, body composition, activity level, and goals. This calculator uses the Mifflin-St Jeor equation—the most widely validated method—to estimate basal metabolic rate (BMR). You can also choose Harris-Benedict or Katch-McArdle for lean-mass-based estimates. After computing BMR, the tool applies activity multipliers to calculate TDEE, representing the calories you burn on an average day. You can then adjust calories based on your goals: create a deficit for fat loss or a surplus for muscle gain. Macro recommendations are customizable with preset balanced, high-protein, keto, or fully custom ratios. Because every body is unique, treat the results as estimates and use them alongside professional guidance when making health decisions.
Features:
- Calculate BMR using Mifflin-St Jeor, Harris-Benedict, or Katch-McArdle
- Compute TDEE based on activity level
- Daily calorie targets for weight loss, maintenance, and muscle gain
- Customizable macro recommendations (protein, fat, carbs)
- Preset macro splits: balanced, high-protein, keto, and custom
- Interactive pie chart showing macro breakdown
- Support for metric (kg/cm) and imperial (lb/ft+in) units
- Copy results and download as CSV
- 100% client-side calculation for complete privacy
- No registration or signup required
FAQ
What is BMR?
Your basal metabolic rate is the number of calories your body burns at complete rest. It represents the energy needed for basic functions like breathing, circulation, and cell production.
What is TDEE?
Total Daily Energy Expenditure is your daily calorie burn after adjusting for activity level. It's calculated by multiplying your BMR by an activity multiplier (1.2 to 1.9).
Which formula is most accurate?
Mifflin-St Jeor is generally the most validated for the general population. Katch-McArdle is most accurate if you know your body fat percentage, as it accounts for lean body mass.
How many calories should I eat to lose weight?
Typically 250–500 fewer calories than your TDEE, depending on your desired rate of loss. A 500 kcal deficit results in approximately 1 pound of weight loss per week.
Can I use this for bulking or cutting?
Yes—set a calorie surplus (typically +250 to +500 kcal) for bulking or a deficit for cutting. The calculator provides targets for both.
What are macros and why do they matter?
Macros are protein, fat, and carbohydrates. They matter because different ratios support different goals: high protein for muscle gain, lower carbs for fat loss, and balanced ratios for general health.
Is my data private?
Absolutely. All calculations occur locally in your browser. No data is sent to external servers or stored anywhere. Your information remains completely private.