Daily Calorie Calculator
Calculate your daily calorie needs for maintenance, weight loss, and weight gain with our free Daily Calorie Calculator. Using the Mifflin-St Jeor equation, this tool estimates your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) based on your age, gender, weight, height, and activity level. Perfect for weight management and fitness planning.
How to Use This Tool
1. Select Gender
Male or Female
2. Enter Age
Years
3. Enter Weight & Height
Choose units
4. Select Activity
Your lifestyle
5. Get Results
View calorie targets
Formula & Calculation
Results are rounded to the nearest calorie for clarity.
Quick Reference Calorie Table
| Gender | Weight (kg) | Height (cm) | Age | Maintenance (kcal) |
|---|---|---|---|---|
| Male | 70 | 175 | 30 | 2,612 |
| Male | 80 | 180 | 40 | 2,680 |
| Female | 60 | 165 | 30 | 2,142 |
| Female | 70 | 170 | 40 | 2,210 |
How We Calculated
- Input: We collected your gender, age, weight, height, and activity level.
- BMR: Applied the Mifflin-St Jeor equation to compute your resting metabolic rate.
- TDEE: Multiplied BMR by your activity level to get total daily energy expenditure.
- Goals: Adjusted TDEE by ±250 kcal/day for weight loss and gain targets.
Why Trust This Tool?
Clinically validated equation
No server storage
Use instantly
Works on all devices
Latest nutritional insights
No hidden charges
Accuracy & Standards
This calculator uses the Mifflin-St Jeor equation, widely considered one of the most accurate BMR formulas. Results are rounded to the nearest calorie. The tool follows standard nutritional guidelines and is for educational purposes—not a substitute for professional medical advice.
Unit Relationship
1 kg = 2.20462 lbs
1 cm = 0.393701 in
1 lb = 0.453592 kg
1 in = 2.54 cm
Learn About Daily Calories
What are Calories?
Calories are a measure of energy. Your body needs a certain number of calories daily to maintain weight, and this number depends on your age, gender, size, and activity level.
Calorie Balance
To lose weight, you need a calorie deficit (burn more than you eat). To gain weight, you need a surplus (eat more than you burn). This tool helps you set targets.
BMR vs TDEE
BMR is the energy your body needs at rest. TDEE includes all activity. Knowing your TDEE is essential for effective weight management.
Real-World Examples
- Example 1: 30-year-old male, 70 kg, 175 cm, Moderately Active → Maintenance: 2,612 kcal, Loss: 2,362 kcal, Gain: 2,862 kcal
- Example 2: 40-year-old female, 65 kg, 165 cm, Lightly Active → Maintenance: 2,035 kcal, Loss: 1,785 kcal, Gain: 2,285 kcal
- Example 3: 25-year-old male, 80 kg, 180 cm, Very Active → Maintenance: 3,062 kcal, Loss: 2,812 kcal, Gain: 3,312 kcal
Limitations of This Tool
- Provides estimates—individual metabolism varies.
- Does not account for muscle mass or body composition.
- Not suitable for children, pregnant women, or individuals with specific medical conditions.
- Assumes average metabolic response; actual results may differ.
Trust & Privacy
We take your privacy seriously. This tool:
- Does not store data on any server
- All calculations happen locally in your browser
- No cookies are used for this tool
References
- Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990.
- World Health Organization. Energy and Protein Requirements. WHO Technical Report Series.
- National Institutes of Health. Clinical Guidelines on Overweight and Obesity. NIH.gov.
Editorial Process
The Healthtus editorial team, consisting of health writers and certified nutritionists, reviews this tool regularly to ensure accuracy and alignment with the latest nutritional science. We update the content and references as new research emerges.
Last reviewed: July 2026