Free Calorie Calculator Online
TDEE with 5 goals, 2 formulas, macros & weekly weight projection
This calorie calculator computes your Total Daily Energy Expenditure (TDEE) using either the Mifflin-St Jeor or Harris-Benedict formula, then adjusts it for your specific goal — whether you're looking to lose fat, maintain weight, or build muscle. Alongside your calorie target, it breaks down your macronutrient ratios and shows a projected weekly weight change so you can set realistic expectations.
Frequently Asked Questions
About the Calorie Calculator
Your calorie needs change constantly based on age, muscle mass, stress levels, and how much you move. The TDEE framework — BMR multiplied by an activity factor — provides a personalized starting point that's far more accurate than generic "eat 2,000 calories" advice.
This calculator offers two BMR formulas. Mifflin-St Jeor is the current clinical standard and tends to be more accurate for most people. Harris-Benedict, the older formula, can overestimate by 5–10%. If you know your body fat percentage, the Katch-McArdle formula (available in the BMR calculator) is even more precise.
From your TDEE, a deficit creates fat loss and a surplus supports muscle gain. A 500 kcal/day deficit equates to roughly 0.5 kg of fat loss per week — the rate most dietitians recommend as sustainable without triggering significant muscle loss.
When Should You Use This?
The Calorie Calculator is ideally suited for fitness enthusiasts, healthcare professionals, and individuals monitoring their health who need to perform quick, accurate calculations related to general calculations. Use this tool when you need to verify figures, compare different scenarios, or get a precise answer without manual computation errors.
What Does The Result Mean?
The calculated metrics provide a scientifically validated baseline for your health or fitness goals. While these numbers are highly accurate based on standard medical formulas, they should serve as a guide rather than a replacement for professional medical advice.
Example Calculation
Finding daily calories for a 28-year-old man aiming to lose fat
📥 Inputs
- Age: 28
- Sex: Male
- Weight: 85 kg
- Height: 178 cm
- Activity: Moderately active (3–5 days/week exercise)
- Goal: Lose 0.5 kg/week
🔢 Calculation Steps
- 1Calculate BMR (Mifflin-St Jeor, male): (10 × 85) + (6.25 × 178) − (5 × 28) + 5 = 850 + 1112.5 − 140 + 5 = 1,827.5 kcal
- 2Apply activity multiplier (1.55 for moderately active): 1827.5 × 1.55 = 2,833 kcal (TDEE)
- 3Subtract 500 kcal/day for 0.5 kg/week loss target: 2,833 − 500 = 2,333 kcal/day
- 4Macro split (40% protein, 30% carbs, 30% fat): Protein = 233 kcal ÷ 4 = 58 g per 10% — so 40% = 233 g protein; Carbs = 30% × 2333 ÷ 4 = 175 g; Fat = 30% × 2333 ÷ 9 = 78 g
Limitations of this Calculator
- Formulas are based on population averages and may not perfectly reflect individuals with extreme muscle mass or atypical body compositions.
- Does not replace a physical examination or clinical diagnosis by a certified medical professional.
- Calculations cannot account for underlying metabolic conditions or genetic factors that influence individual health metrics.
How to Use the Calorie Calculator
- 1Enter your values into the Calorie Calculator input fields above.
- 2Review the input labels to ensure you are using the correct units.
- 3Click the "Calculate" button to get your instant result.
- 4Use the step-by-step breakdown to understand how the result was calculated.
- 5Export or copy your result to use in reports or share with others.
Tips & Best Practices
- Total Daily Energy Expenditure (TDEE) is the total number of calories you burn per day, including basal metabolic rate and physical activity.
- Double-check your input units before calculating — using the wrong unit is the most common source of errors.
- Bookmark this Calorie Calculator for quick access next time you need it.
- Use the share button to send your results to a colleague or save them for later reference.
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⚠️ Health Disclaimer: Results provided by this calculator are for informational and educational purposes only. They do not constitute medical advice. Always consult a qualified healthcare professional, doctor, or registered dietitian before making any health, fitness, or dietary decisions.