Calorie Calculator: Daily Calories, BMR & TDEE
Free online calorie calculator and web app. Estimate your BMR, TDEE and the daily calories you need to maintain, lose or gain weight. Install it on your phone like an app.
How the calorie calculator works
This free calorie calculator estimates your basal metabolic rate (BMR), the energy your body uses at rest, then multiplies it by an activity factor (1.2 to 1.9) to get your total daily energy expenditure (TDEE). TDEE is the number of calories you need each day to keep your current weight.
Formulas used
| Formula | Equation (W kg, H cm, A years) |
|---|---|
| Mifflin-St Jeor | 10W + 6.25H - 5A + 5 (men), - 161 (women) |
| Revised Harris-Benedict | 13.397W + 4.799H - 5.677A + 88.362 (men) 9.247W + 3.098H - 4.330A + 447.593 (women) |
| Katch-McArdle | 370 + 21.6 x lean body mass |
How to lose or gain weight with calories
One pound is roughly 3,500 kcal, so eating about 500 kcal under maintenance each day leads to about 1 lb (0.45 kg) lost per week. Eating 250 to 500 kcal above maintenance supports gradual weight gain. Keep protein and fiber high, favor minimally processed foods, and track progress weekly rather than daily.
Zigzag calorie cycling
Zigzag cycling alternates higher and lower calorie days while hitting the same weekly total. The schedule above uses two higher days and five lower days based on your selected goal.
Frequently asked questions
How many calories should I eat per day?
It depends on your age, sex, height, weight and activity. Most adult men maintain weight on roughly 2,000 to 3,000 kcal and most adult women on roughly 1,600 to 2,400 kcal. Enter your details above for a personal estimate.
Which calorie formula is the most accurate?
The Mifflin-St Jeor equation is generally considered the most accurate for most people. The Katch-McArdle formula can be better for lean people who know their body fat percentage, so this calculator uses it when you enter body fat.
How many calories should I cut to lose weight?
About 500 kcal below maintenance per day leads to roughly 1 lb (0.45 kg) of weight loss per week, since a pound is about 3,500 kcal. Losing more than 2 lb (about 1 kg) a week is not recommended without medical supervision.
What is the minimum safe calorie intake?
Harvard Health suggests at least 1,200 kcal a day for women and 1,500 kcal for men unless supervised by a doctor. Going lower can cost muscle and slow metabolism.
What is the difference between BMR and TDEE?
BMR is the energy your body burns at complete rest. TDEE (total daily energy expenditure) is BMR multiplied by an activity factor, so it is the number of calories you burn in a normal day.
What is zigzag calorie cycling?
Zigzag cycling alternates higher and lower calorie days while keeping the same weekly total. It adds flexibility for social events and may help avoid plateaus.
Disclaimer: This calculator gives estimates for general information only and is not medical advice. Consult a doctor or registered dietitian before major diet changes.
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