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Calorie Calculator
Work out your daily calories to lose, keep or gain weight, with BMR and a macro split.
Daily calorie needs
BMR: — kcal a day
Maintenance: — kcal a day
Target: — kcal a day
Protein: — · Carbs: — ·
Fat: —
Goal: —
BMI: — · —
How to use the Calorie Calculator
- Enter your sex, age, height and weight, choosing metric or imperial units.
- Pick the activity level that matches a normal week, then choose a goal.
- Read your maintenance calories and the target for losing or gaining weight.
Features
- Mifflin-St Jeor BMR and activity multiplier
- Target calories to lose, keep or gain weight
- Macro split in grams for protein, carbs and fat
- Runs locally, no uploads and no tracking
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Frequently Asked Questions
Common questions about the free online calorie calculator.
It uses the Mifflin-St Jeor equation to estimate your basal metabolic rate, then multiplies
it by an activity factor for your daily total.
BMR is the energy your body uses at complete rest to keep organs working. It is the starting
point before activity is added.
It is the daily energy that keeps your weight steady, equal to your BMR multiplied by the
activity factor you choose.
Aim for roughly 500 kcal below maintenance to lose about half a kilogram a week, and never
drop below 1000 kcal.
It is usually within ten percent for most adults, but muscle mass, genetics and medical
conditions all shift the real number.
Choose the option that matches a typical week. Most desk workers who exercise three times a
week land on the moderate setting.
Protein uses 1.8 g per kg, fat uses 0.8 g per kg, and the remaining calories become
carbohydrate at 4 kcal per gram.
BMI compares weight with height. It is a rough population screen, not a diagnosis, because it
ignores muscle and body shape.
No. Everything is calculated locally in your browser and no numbers you type are ever sent to
a server.
Yes. It is completely free, needs no account and has no limit on how many times you use it.
Last updated: October 10, 2026