Free Calorie Calculator

Work out your daily calorie needs from your activity level, plus targets for losing or gaining weight — no signup, nothing sent to a server.

Maintenance calories (TDEE)

—

calories/day to maintain current weight

Mild weight loss

—

≈0.25 kg/week

Weight loss

—

≈0.5 kg/week

Mild weight gain

—

≈0.25 kg/week

Weight gain

—

≈0.5 kg/week

How to calculate daily calorie needs

  1. 1

    Choose your unit system

    Pick Metric (cm/kg) or Imperial (ft-in/lb).

  2. 2

    Enter your details and activity level

    Fill in sex, age, height, weight, and how active you typically are.

  3. 3

    Read your calorie targets

    See maintenance calories plus mild and standard targets for losing or gaining weight, updated instantly.

Example use cases

1

Weight loss planning

Find a daily calorie target for a gradual, sustainable deficit.

2

Muscle gain & bulking

Find a calorie surplus target to support weight and muscle gain.

3

Maintenance & tracking

Know your baseline calorie needs before logging food intake.

Frequently asked questions

How is my calorie need calculated?

BMR is calculated with the Mifflin-St Jeor equation from your sex, age, height, and weight, then multiplied by an activity factor to estimate Total Daily Energy Expenditure (TDEE) — the calories you burn in an average day.

How are the weight loss and gain targets worked out?

A deficit or surplus of roughly 3,500 calories corresponds to about 0.45 kg (1 lb) of body weight, so mild targets subtract or add around 250 calories/day and standard targets subtract or add around 500 calories/day from maintenance.

Which activity level should I choose?

Pick the option that best matches your typical week including exercise and daily movement, not just gym time — most people with a desk job and light exercise fall under "Lightly active".

Is my data sent to a server?

No. The calculation runs entirely in your browser — nothing is transmitted or logged.