How to estimate your daily calories
- Choose metric or US units and enter your age, height, and weight.
- Pick the activity level that matches a typical week.
- Choose a goal: maintain, lose, or gain weight.
- Read your BMR, maintenance calories, daily target, and the grams of carbs, protein, and fat for the macro split you choose.
The formulas were built for adults. The result is an estimate, not medical advice. Do not use it for children, pregnancy, or medical conditions without a professional's guidance.
Questions
Is my health information uploaded?
No. Your age, height, and weight are used only in your browser to do the maths. Nothing is sent, stored, or tracked.
What are BMR and TDEE?
BMR (basal metabolic rate) is the energy your body uses at complete rest. TDEE (total daily energy expenditure) is BMR multiplied by an activity factor, and is roughly the calories you burn in a day. Eating around your TDEE keeps weight steady.
Which formula should I use?
Mifflin-St Jeor is the default because studies found it more accurate than older equations for most adults. The revised Harris-Benedict formula is offered for comparison and usually gives a slightly higher number.
How are the calorie goals chosen?
About 7,700 kcal is roughly 1 kg of body fat, so 500 kcal less per day is about 0.5 kg lost per week. Slow changes are easier to keep up. Very low targets are flagged, and anyone with a health condition should ask a professional.
How accurate is the result?
It is an estimate. Muscle mass, genetics, medication, and daily movement change real needs by several hundred calories. Track your weight for two to three weeks and adjust.
Credits
Built by OneTooling using standard browser features. No third-party code runs on your data.