What is a Daily Calorie Calculator?
Understanding how many calories your body naturally burns is the foundational step to any health, fitness, or diet transformation.
Our Online Calorie Calculator uses the highly accurate Mifflin-St Jeor Equation to calculate your physical Basal Metabolic Rate (BMR), and then applies recognized kinetic multipliers to find your Total Daily Energy Expenditure (TDEE).
How to use this Calculator:
- Enter your biometrics: Input your exact age, gender, height, and weight. You can strictly toggle between Imperial (US) and Metric units.
- Estimate your Activity Level: Select the option that best mirrors your average week. Note: Overestimating activity level is the #1 reason calorie deficits fail.
- Read your Target Output: The engine instantly outputs your exact caloric targets categorized by your objective:
- Maintain Weight: The absolute caloric baseline you need to eat per day to stay exactly the weight you are now.
- Weight Loss: A standardized ~500 calorie deficit prescribed for healthy, consistent fat loss (approx. 1 lb or 0.5 kg a week).
- Weight Gain: A standardized ~500 calorie surplus for individuals looking to gain weight or build muscle mass (bulking).
The Math (Mifflin-St Jeor)
The calculator determines your BMR (the calories you burn if you slept for 24 hours):
- Men:
(10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5 - Women:
(10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
Your BMR is then multiplied by an activity factor ranging from 1.2 (Sedentary) to 1.9 (Extremely Active) to provide your final caloric requirement.