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Calorie Calculator

Enter your sex, age, height, weight and typical activity level to estimate your basal metabolic rate and daily maintenance calories, with the formula shown step by step. For adults aged 18 and over. Calculated locally and never stored.

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1. About you

Adults 18+ · general estimate

Uses the Mifflin–St Jeor equation. Imperial values are converted with 1 in = 2.54 cm and 1 lb = 0.45359237 kg.

2. Estimates

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Enter your details, then press Calculate calories.
About this tool

About Calorie Calculator

Calorie Calculator estimates how much energy an adult uses each day. It calculates basal metabolic rate (BMR) with the Mifflin–St Jeor equation from sex, age, height and weight, multiplies it by an activity factor to estimate maintenance calories (TDEE), and lists general planning estimates for maintaining, gaining or reducing body weight. Metric and imperial units are supported and every step of the formula is shown.

A maintenance estimate is a useful reference point when you are reading food labels, tracking intake or simply curious about energy use. Seeing the equation with your own numbers makes clear where the figure comes from and how much it depends on assumptions such as activity level. The results are general educational estimates, not personalised advice.

How to use

Step by step

  1. Choose metric or imperial units.
  2. Select your sex and enter your age (18 or over).
  3. Enter your height and weight in the selected units.
  4. Choose the activity level that best describes a typical week.
  5. Press Calculate calories to see BMR, maintenance calories, the formula and the planning estimates.
  6. Copy or download the summary if you want to keep a record.
Key features

What it offers

  • Mifflin–St Jeor BMR with the equation and your values shown
  • Maintenance calories (TDEE) for five standard activity factors
  • General planning estimates for maintaining, gaining or reducing weight
  • Metric (kg, cm) or imperial (lb, ft/in) input with exact conversions
  • Adults-only: no estimates are shown for anyone under 18
  • Copy Summary and Download Summary with inputs, formula, results and disclaimer
Best practices

Tips for best results

  • Weigh yourself at a consistent time of day for a more stable input.
  • Pick the activity level for a typical week, not your most active day.
  • Treat the result as a starting reference and compare it with your own records over time.
  • Recalculate after a significant change in weight or activity.
  • Speak to a qualified professional for advice specific to your health.
Benefits

Why people use it

Transparent

Every step of the equation is shown with your numbers.

Flexible units

Enter metric or imperial measurements.

Private

Calculated in your browser and never stored.

FAQ

Common questions

It uses the Mifflin–St Jeor equation. With weight in kilograms, height in centimetres and age in years: BMR = 10 × weight + 6.25 × height − 5 × age + 5 for males, and BMR = 10 × weight + 6.25 × height − 5 × age − 161 for females. The page shows the equation with your own values substituted.
BMR (basal metabolic rate) is an estimate of the energy your body uses at complete rest. Maintenance calories, also called TDEE (total daily energy expenditure), multiply BMR by an activity factor to estimate the energy used on a typical day including movement and exercise.
Sedentary × 1.2, lightly active × 1.375, moderately active × 1.55, very active × 1.725 and extra active × 1.9. These are widely used general multipliers; choose the description that best matches a typical week.
They add or subtract a fixed daily amount from the maintenance estimate, based on the common approximation that about 7,700 kcal corresponds to 1 kg of body weight. A change of about 0.25 kg per week is ±275 kcal per day and about 0.5 kg per week is ±550 kcal per day. They are general planning estimates, not targets.
The Mifflin–St Jeor equation was developed for adults, and energy needs during childhood and adolescence depend on growth and development. For that reason no calorie estimates are shown for anyone under 18.
Yes. Choose Imperial to enter height in feet and inches and weight in pounds. The values are converted to centimetres and kilograms (1 in = 2.54 cm, 1 lb = 0.45359237 kg) before the equation is applied, and the converted values are shown.
Predictive equations give population-level estimates. Individual energy needs can differ noticeably because of body composition, genetics, health conditions, medication, pregnancy and other factors. This is a general educational estimate, not medical advice, diagnosis or treatment.
No. The calculation runs entirely in your browser. Nothing you enter is stored, sent to a server or kept after you close or reset the page.

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Private by design

This runs entirely in your browser

No file or text you enter here is uploaded. Encoding and decoding happen on your device using native browser APIs — close the tab and nothing remains on a server.

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