Calorie Calculator

Calorie Calculator — runs in your browser. Inputs are not stored.

Runs in your browser No sign-up Free to use

Calories · BMR · TDEE

Sex

Age

Weight (kg)

Height (cm)

Activity level

Enter values, then press Calculate.

How to use

Enter sex, age, weight (kg), and height (cm).
Choose activity level from little exercise (×1.2) to very hard exercise / physical labor (×1.9). The default is light exercise 1–3 times a week (×1.375).
Press Calculate for BMR (basal metabolic rate) and TDEE (daily energy expenditure) in kcal.
Weight loss usually aims below TDEE, but individual differences are large—talk with a professional. This screen does not subtract a separate deficit.
Reset restores the sample (male, 30, 70 kg, 170 cm).

Key concepts

This calorie calculator (BMR TDEE) is for daily calorie needs, basal metabolism, and maintenance calories. BMR is estimated from height, weight, age, and sex with Mifflin–St Jeor; TDEE is BMR × an activity factor. Light exercise 1–3 times a week is ×1.375; moderate 3–5 times is ×1.55.

Actual expenditure varies with muscle, sleep, and illness. This is not medical or nutrition counseling. Pregnancy, lactation, and growth may need more than this formula. Calculation runs only in the browser. Adding wearable burn on top of TDEE double-counts. Pregnancy, lactation, growth, and illness are not fully covered by this formula alone.

Example

Male, 30, 70 kg, 170 cm → BMR about 1,618 kcal. Light activity ×1.375 → TDEE about 2,224 kcal. The same numbers for female subtract an extra 161 in the formula, so BMR and TDEE are lower. Raising activity only to ×1.55 increases TDEE only. Female 30, 55 kg, 160 cm, activity ×1.2 has lower BMR and TDEE than the male example. Raising activity only to ×1.725 increases TDEE only.

Notes

This result is not medical diagnosis or treatment advice. Discuss health, pregnancy, and nutrition decisions with a clinician.

Frequently asked questions

What is the Mifflin–St Jeor BMR formula?

A widely used estimate of basal metabolism from height, weight, age, and sex. Numbers can differ from Harris–Benedict, often by tens of kcal.

How much should I subtract from TDEE for weight loss?

People often eat below TDEE, but differences are large. This tool only shows a maintenance estimate. Talk with a professional. It does not auto-subtract a deficit.

How do I pick activity level in the calorie calculator?

Choose the factor closest to weekly exercise frequency. If you sit most of the day, try one step lower.

Are BMR/TDEE inputs sent to a server?

No. Local calculation. Height and weight do not go to a server.

How accurate is the calorie calculator?

It is an estimate. It can differ from measured or clinical assessment.

Is exercise burn added again on top of TDEE?

The activity factor already assumes some exercise. Adding wearable burn again can double-count. Do not add app calories on top of the factor.

Your input is not sent to the server and disappears when you close the page.

Last reviewed: 2026-09-04