ToolStack

Calorie Calculator

Estimate your basal metabolic rate, daily calorie needs and a target intake for losing, keeping or gaining weight.

100% private — everything runs in your browser

How to Use

  1. 1

    Select your gender and enter age, height in centimetres and weight in kilograms.

  2. 2

    Choose the activity level that matches a typical week.

  3. 3

    Pick a goal: lose weight (−500 kcal), maintain or gain weight (+300 kcal).

  4. 4

    Use the BMR and TDEE figures to understand where the target comes from.

Examples

Male, 30, 175 cm, 70 kg, moderate

Input

Male · 30 years · 175 cm · 70 kg · moderate activity · maintain

Output

BMR 1649 kcal · TDEE 2556 kcal · target 2556 kcal

Same person aiming to lose weight

Input

Same details · goal: lose weight

Output

Target 2056 kcal per day

FAQ

Which formula is used?

The Mifflin-St Jeor equation, one of the most accurate simple BMR formulas. The result is multiplied by an activity factor from 1.2 (sedentary) to 1.9 (very active).

How much should I cut to lose weight?

The “lose weight” goal subtracts 500 kcal per day, roughly half a kilogram per month of fat loss for many people. Slower cuts are easier to sustain.

Is this medical advice?

No. It is a general estimate for healthy adults. Pregnancy, illness, medication and athletic training change the numbers significantly.

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