Free, instant & private

Daily Calorie Calculator Online

Estimate the calories you need each day to maintain, lose or gain weight. See your maintenance calories, goal target and BMR in one clear daily plan.

Build your estimate

Use current measurements and your usual weekly activity.

1 min
Formula profile

The Mifflin-St Jeor equation uses sex-specific constants.

years
kg
cm
Your goal

Your entries stay in this browser.

Your daily target
2,153kcal/day

A practical starting point to maintain your current weight.

GoalMaintain
Maintenance calories2,153estimated TDEE
Basal metabolic rate1,389kcal at complete rest
Estimated weekly trendStableat this calorie target
Your calorie map

Compare the pace

Daily
Gradual loss1,903
Maintain2,153
Gradual gain2,403

Start here, then observe. Compare this estimate with your weight trend over 2-3 weeks and adjust gradually.

For adults only. This estimate is educational and not medical advice. It may not suit pregnancy, breastfeeding, eating-disorder recovery, medical conditions, or highly trained athletes. A qualified clinician or dietitian can provide personal guidance.

How the online calorie calculator works

The calculator first estimates basal metabolic rate (BMR), the energy your body uses at rest. It then applies your activity level to estimate total daily energy expenditure (TDEE), often called maintenance calories. Finally, it adds or subtracts calories for your chosen goal.

01

Estimate BMR

Age, sex, height and weight feed the Mifflin-St Jeor equation.

02

Apply activity

BMR is multiplied by the activity factor that best matches your routine.

03

Shape your goal

A modest calorie deficit or surplus creates a practical starting target.

Mifflin-St Jeor formula: BMR = 10 × weight (kg) + 6.25 × height (cm) - 5 × age, with a sex-specific constant. Maintenance calories = BMR × activity factor.

How many calories should I eat per day?

There is no single calorie number that fits everyone. Two people of the same weight may need different amounts because age, height, sex, muscle mass, daily movement and training all influence energy use. Treat the calculated number as a starting estimate and look at your average trend over time.

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Maintain weight

Start near estimated TDEE. If average weight stays broadly stable for several weeks, your intake is close to maintenance.

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Lose weight gradually

A moderate deficit can be easier to sustain than a dramatic cut. Progress is rarely perfectly linear day to day.

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Gain weight gradually

A modest surplus paired with resistance training is a common starting approach when muscle gain is the goal.

Use the number wisely

Make your estimate more useful

Choose the activity level that reflects your average week, not your busiest day. Keep your normal routine for two to three weeks, compare average body-weight trends, and make small changes when needed.

Calorie calculator FAQ

How many calories should I eat per day?

Your daily needs depend on age, sex, height, weight and activity. Enter those details above to get an estimated maintenance level and a target matched to your goal.

How does this online calorie calculator work?

It uses the Mifflin-St Jeor equation to estimate BMR, multiplies BMR by an activity factor to estimate maintenance calories, and then adjusts that number for losing, maintaining or gaining weight.

What are maintenance calories?

Maintenance calories are the estimated calories needed each day to keep your body weight broadly stable. They include energy used at rest, through daily movement and during exercise.

Is a calorie calculator accurate?

It provides a useful starting estimate, not an exact prescription. Body composition, health, medications, training and normal differences in metabolism can move actual needs higher or lower.

Should I eat below my BMR?

BMR estimates energy use at complete rest; it is not automatically a safe intake target. Aggressive restriction can be harmful. Seek professional guidance for large deficits, medical conditions or a history of disordered eating.

Is this calorie calculator free and private?

Yes. It is free to use without an account, and your entries are processed locally in your browser rather than uploaded or stored by the tool.