Calorie Calculator

Calculate your daily calorie needs in seconds using the science-backed Mifflin-St Jeor equation. Whether you want to lose fat, maintain your weight, or build muscle, this free calorie calculator gives you a personalized target based on your age, activity level, and goal.

How the calorie calculator works

This tool uses the Mifflin-St Jeor equation, the formula most dietitians consider the gold standard for estimating resting metabolic rate. Your BMR is multiplied by an activity factor to estimate your TDEE — the total calories you burn in a day. From there, a 500 kcal deficit produces roughly 1 lb of fat loss per week, and a 500 kcal surplus supports a similar rate of weight gain.