Free Calorie Intake Calculator
Estimate your daily calorie needs from age, sex, height, weight, and activity level. The calculator starts with basal metabolic rate (BMR), then applies an activity multiplier to estimate total daily energy expenditure (TDEE). Use the result as a planning range, not as a medical diagnosis or a fixed prescription.
Formula Used
This tool uses the Mifflin-St Jeor equation, a widely used BMR formula for adults. After BMR is calculated, the selected activity level estimates calories burned through daily movement and exercise.
- Men: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5
- Women: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161
How to Use the Result
- Use maintenance calories as the rough intake needed to keep your current weight stable.
- Use a moderate deficit for weight loss. Many people start with 250 to 500 calories below maintenance, then adjust based on progress and wellbeing.
- Use a moderate surplus for weight gain. A small surplus can support muscle gain while limiting unnecessary fat gain.
- Recalculate after meaningful weight changes, lifestyle changes, or training changes.
Activity Level Guide
- Sedentary: Desk work and little planned exercise.
- Lightly active: Light exercise or active errands a few days per week.
- Moderately active: Consistent training or an active job.
- Very active: Hard exercise most days or physically demanding work.
- Extra active: Intense training plus a physically demanding routine.
Limitations
Calorie equations are estimates. Body composition, medical conditions, medications, menstrual cycle phase, sleep, stress, and tracking accuracy can all change real calorie needs. Treat the output as a starting point and adjust using several weeks of consistent body-weight and energy-level trends.
Privacy and Medical Disclaimer
Your inputs are calculated locally in your browser and are not uploaded. This calculator is for general informational use only. Consult a registered dietitian, physician, or qualified healthcare professional before making major dietary changes, especially if you are pregnant, under 18, managing a medical condition, or recovering from an eating disorder.
Last Reviewed and References
Last reviewed: July 2026. This calculator uses the Mifflin-St Jeor equation for adult basal metabolic rate and activity multipliers for a planning estimate. For general context on calorie balance and weight management, see the CDC healthy weight guidance.
When the Estimate May Be Less Accurate
Pregnancy, breastfeeding, growth during adolescence, competitive athletics, eating disorder history, metabolic disease, medication changes, and recent illness can all make generic calorie equations less useful. Treat the result as a starting point and adjust based on measured progress and professional guidance.