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Calculators
Estimate daily calorie needs based on age, gender, height, weight, and activity level. Uses Mifflin-St Jeor equation with TDEE multipliers for weight loss, maintenance, and gain goals.
Follow these simple steps to get instant, accurate results directly in your browser:
Enter your age, biological sex, height, and weight.
Choose your weekly activity tier (Sedentary, Light, Moderate, Heavy, Athlete).
Inspect your maintenance calories, fat loss deficit targets, and muscle gain surplus.
The Calorie Calculator computes your Total Daily Energy Expenditure (TDEE) and provides tailored daily calorie targets for weight maintenance, healthy fat loss, and muscle gain.
Your body burns energy through three primary pathways: Basal Metabolic Rate (BMR, 60–70% of calories), the Thermic Effect of Food (TEF, ~10%), and Physical Activity / Exercise (PA, 15–30%). By combining your BMR with Katch-McArdle physical activity multipliers, this tool determines the exact daily calorie intake required to maintain your current weight, lose 1 lb per week (500 kcal deficit), or gain mass safely.
All dietary projections execute in local browser memory. Your personal fitness goals and health data remain strictly private.
Disclaimer: This tool provides general estimates for informational purposes only and does not constitute medical advice. Consult a healthcare professional before making health or fitness decisions.
TDEE = BMR * Activity Multiplier
Sedentary (1.2), Light (1.375), Moderate (1.55), Very Active (1.725), Athlete (1.9)Calculates maintenance energy needs by scaling resting metabolic rate with physical movement multipliers.
BMR = 1,780 kcal/day | Moderate Activity (exercise 3-5 days/week, multiplier = 1.55) TDEE = 1,780 * 1.55 = 2,759 kcal/day to maintain weight. For 1 lb/week fat loss: Target = 2,759 - 500 = 2,259 kcal/day.
Our calculation methodologies adhere to published guidelines from authoritative government agencies and standards bodies:
Applies standard physical activity multipliers from sedentary to extreme athlete.
Provides maintenance, mild loss (-250 kcal), standard loss (-500 kcal), and bulking (+300 kcal) targets.
Full metric (kg, cm) and imperial (lbs, ft/in) compatibility.
Your nutritional targets and biometrics never leave your computer.
Calculate exact 500-calorie daily deficits to lose approximately 1 pound of fat per week safely.
Establish a controlled 250–500 calorie daily surplus for lean muscle hypertrophy without excessive fat gain.
Determine true equilibrium calorie intake to sustain your goal weight effortlessly.
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