Calorie Calculator

📋 How to Use This Calculator

1. 1Select your gender, then enter your age, weight in kilograms, and height in centimeters.
2. 2Choose your activity level from the dropdown — from sedentary office work to intense athletic training.
3. 3Click 'Calculate Calories' to get your BMR, daily maintenance calories, and targets for weight loss or gain.

💡 How the calorie calculation works

We use the Mifflin-St Jeor equation, the formula clinical dietitians reach for most often because it predicts real-world BMR more accurately than the older Harris-Benedict equation. Men: BMR = 10·weight(kg) + 6.25·height(cm) − 5·age + 5. Women: subtract 161 instead of adding 5. That number is only the energy you'd burn lying in bed all day.

Your daily target = BMR × activity factor (1.2 sedentary → 1.9 very active). A 500 kcal daily deficit gives roughly 0.45 kg (1 lb) of fat loss per week; a 500 kcal surplus supports lean gain when paired with resistance training. Worked example: a 30-year-old woman, 65 kg, 165 cm, lightly active → BMR ≈ 1,378 kcal, TDEE ≈ 1,895 kcal, cutting target ≈ 1,395 kcal, bulk target ≈ 2,395 kcal.

🏆 Why Use Our Tool?

• ✓2026 Accuracy — Built with the latest formulas and standards to give you precise, up-to-date results.
• ✓Privacy First — No data is stored or transmitted. All calculations happen right in your browser.
• ✓Fast Browser-Based Results — No sign-ups, no downloads. Just enter your values and get instant answers.

Use it as a starting point, then adjust by ±100–200 kcal after 2–3 weeks based on how your weight and energy actually respond — no formula beats a real feedback loop.