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Calorie Calculator – Free TDEE, BMR & Macro Calculator for Weight Loss or Gain

Calculate your daily calorie needs for weight loss, maintenance, or muscle gain. Get personalized BMR, TDEE, and macro splits (protein, carbs, fats) with safety warnings.

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What is the Calorie Calculator – Free TDEE, BMR & Macro Calculator for Weight Loss or Gain?

Free Calorie Calculator – Calculate Daily Calories for Weight Loss or Gain

Calculate your exact daily calorie needs with our free, science-based calorie calculator. Get personalized BMR (Basal Metabolic Rate), TDEE (Total Daily Energy Expenditure), and macro splits (protein, carbs, fats) for weight loss, muscle gain, or weight maintenance.

Why Use This Calorie Calculator?

Unlike AI photo calorie counters that undercount by 50%+, our calculator uses the Mifflin-St Jeor equation – the industry-standard formula trusted by nutritionists, fitness professionals, and top health apps like Nutrola and NASM.

What You Get (Free, No Signup)

  • BMR: Your baseline calorie needs at rest
  • TDEE: Total daily calories based on activity level
  • Target Calories: Personalized for your goal (lose/maintain/gain)
  • Macro Split: Protein, carbs, and fats in grams
  • BMI + Category: Health indicator
  • Weekly Pace: Expected kg/week and lbs/week change
  • Safety Warnings: Alerts if deficit is too extreme (>35%)

How Many Calories Should I Eat?

The answer depends on your body metrics (weight, height, age, gender), activity level, and goal:

Goal Calorie Adjustment Expected Weekly Change
Weight Loss 10–30% below TDEE -0.25 to -0.75 kg (-0.5 to -1.5 lbs)
Maintenance Equal to TDEE 0 kg (maintain weight)
Muscle Gain 5–20% above TDEE +0.25 to +0.5 kg (+0.5 to +1 lbs)

Example: A 70kg (154 lbs) female, 165cm (5'5"), 25 years old, moderately active:

  • BMR: 1,531 cal/day
  • TDEE: 2,373 cal/day
  • Weight Loss Target: 1,900 cal/day (19% deficit)
  • Macros: 190g protein, 166g carbs, 53g fats
  • Weekly Loss: -0.5 kg (-1 lb)

Calories Calculator According to Weight (Quick Guide)

Weight Gender Activity Maintenance For Loss For Gain
60 kg Female Moderate ~1,800 cal ~1,450 cal ~2,000 cal
70 kg Female Moderate ~2,100 cal ~1,700 cal ~2,300 cal
80 kg Male Moderate ~2,400 cal ~1,950 cal ~2,650 cal
90 kg Male Moderate ~2,700 cal ~2,200 cal ~2,950 cal

Values vary by height, age, and activity. Use the calculator for exact numbers.

Calories Calculator in kg vs lbs

This calculator supports both metric (kg/cm) and imperial (lbs/ft+in) units:

  • Metric: Enter weight in kilograms (kg) and height in centimeters (cm)
  • Imperial: Enter weight in pounds (lbs) and height in feet + inches

The formula internally uses kg and cm (Mifflin-St Jeor standard), so conversions are automatic and accurate.

Free Calories Calculator – No App Required

✅ 100% Free – No paid subscription, no premium tier
✅ No Signup – Use instantly without registration
✅ No App Download – Works on any device, browser-based
✅ Privacy-First – No data tracking, no localStorage, client-side only
✅ Science-Based – Mifflin-St Jeor equation (NASM, TrainerStudio standard)

When to Use Each Goal

Calories Calculator for Weight Loss

Use if you want to:

  • Lose fat while keeping muscle
  • Reach a specific weight target
  • Improve health markers (blood pressure, cholesterol)

Safe Deficit: 10–30% below TDEE (500–750 cal/day for most people)
Avoid: >35% deficit (too extreme, unsustainable, health risks)

Calories Calculator Weight Gain

Use if you want to:

  • Build muscle (lean bulk)
  • Increase strength
  • Reach a higher weight target

Safe Surplus:

  • Beginner (<1 year): 300–500 cal/day (+0.5 kg/month)
  • Intermediate (1–3 years): 200–350 cal/day (+0.25–0.5 kg/month)
  • Advanced (>3 years): 100–250 cal/day (+0.1–0.25 kg/month)

Maintenance Calories

Use if you want to:

  • Maintain current weight
  • Stabilize after weight loss
  • Focus on performance without weight change

Target: Exactly your TDEE (no deficit, no surplus)

How Accurate Is This Calculator?

The Mifflin-St Jeor equation has ±10% accuracy for most people, making it the most reliable BMR formula available. Studies show it outperforms Harris-Benedict and revolves equations.

Limitations:

  • Doesn't account for individual metabolism variations
  • Doesn't track actual food intake (you must log meals separately)
  • Activity multipliers are estimates (use your best judgment)

For Better Accuracy: Track your weight for 2–4 weeks, adjust calories based on actual results, and use this as your starting point.

Start Your Calorie Plan Now

Enter your weight, height, age, gender, activity level, and goal to get your exact calorie and macro plan. No signup, no app, 100% free.

How it works

This calorie calculator uses evidence-based formulas from nutrition science to compute your exact daily calorie needs. Below is the complete breakdown of how it works, the equations used, and how to interpret your results.

Step 1: Calculate BMR (Basal Metabolic Rate)

BMR is the number of calories your body burns at rest – the energy needed for basic functions like breathing, circulation, and cell production.

Formula: Mifflin-St Jeor Equation

This is the industry standard used by NASM, TrainerStudio, Nutrola, and most professional nutrition apps.

For Men:

BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5

For Women:

BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161

Example Calculation (Female, 70kg, 165cm, 25 years):

BMR = 10 × 70 + 6.25 × 165 − 5 × 25 − 161
BMR = 700 + 1031.25 − 125 − 161 = 1,531 cal/day

Step 2: Calculate TDEE (Total Daily Energy Expenditure)

TDEE is your total daily calorie burn, including BMR + activity (exercise, walking, work).

Formula: BMR × Activity Multiplier

Activity Level Multiplier Description
Sedentary 1.2× Desk job, little/no exercise
Light 1.375× Light exercise 1–3 days/week
Moderate 1.55× Moderate exercise 3–5 days/week
Active 1.725× Hard exercise 6–7 days/week
Very Active 1.9× Very hard exercise + physical job

Example (Moderate Activity):

TDEE = 1,531 × 1.55 = 2,373 cal/day

Step 3: Calculate Target Calories (Based on Goal)

Weight Loss (Calorie Deficit)

Subtract 10–30% from TDEE:

Target = TDEE − (TDEE × 0.10 to 0.30)

Example (19% deficit):

Target = 2,373 − (2,373 × 0.19) = 1,900 cal/day

Safety Warning: If deficit >35%, the calculator warns you. Extreme deficits are unsustainable and can cause muscle loss, hormonal issues, and rebound bingeing.

Muscle Gain (Calorie Surplus)

Add 5–20% to TDEE:

Target = TDEE + (TDEE × 0.05 to 0.20)

Example (10% surplus):

Target = 2,373 + (2,373 × 0.10) = 2,610 cal/day

Maintenance

No adjustment:

Target = TDEE

Step 4: Calculate Macro Split (Protein, Carbs, Fats)

Macros are calculated using goal-based percentages:

Macro Profiles by Goal

Goal Protein Carbs Fats
Weight Loss 40% 35% 25%
Maintenance 30% 40% 30%
Muscle Gain 30% 50% 20%

Conversion Rates

  • Protein: 4 cal/g
  • Carbs: 4 cal/g
  • Fats: 9 cal/g

Example (Weight Loss, 1,900 cal):

Protein = (1,900 × 0.40) ÷ 4 = 190 g
Carbs   = (1,900 × 0.35) ÷ 4 = 166 g
Fats    = (1,900 × 0.25) ÷ 9 = 53 g

Step 5: Calculate BMI (Body Mass Index)

BMI is a health indicator based on weight and height:

BMI = weight(kg) ÷ height(m)²

BMI Categories

BMI Category
< 18.5 Underweight
18.5–24.9 Normal
25–29.9 Overweight
≥ 30 Obese

Example (70kg, 165cm):

BMI = 70 ÷ 1.65² = 25.7 (Overweight)

Note: BMI is a rough indicator. Athletes with high muscle mass may have "overweight" BMI but be healthy.

Step 6: Estimate Weekly Weight Change

Formula: Calorie Deficit/Surplus → Weight Loss/Gain

  • 1 kg fat ≈ 7,700 calories
  • 1 lb fat ≈ 3,500 calories
Weekly kg  = (Daily Deficit × 7) ÷ 7,700
Weekly lbs = (Daily Deficit × 7) ÷ 3,500

Example (500 cal/day deficit):

Weekly kg  = (500 × 7) ÷ 7,700 = 0.45 kg/week
Weekly lbs = (500 × 7) ÷ 3,500 = 1 lb/week

Step 7: Unit Conversion (Imperial → Metric)

If you use imperial units, the calculator converts internally:

Weight: lbs → kg

kg = lbs ÷ 2.20462

Example: 154 lbs → 70 kg

Height: ft+in → cm

cm = (feet × 12 + inches) × 2.54

Example: 5'9" → 175 cm

Why This Calculator Is More Accurate Than AI Apps

Method Accuracy Problem
Mifflin-St Jeor (this calculator) ±10% Industry standard, science-based
AI Photo Counting ±50%+ Undercounts portions, wrong barcodes
Harris-Benedict (old) ±15% Less accurate, outdated
Simple "2,000 cal" Rules ±30% Ignores individual differences

Source: AI Calorie Calculator Accuracy Study [web:16]

How to Use Your Results

  1. Start with Target Calories: Eat this amount daily
  2. Track Macros: Hit protein, carbs, and fats goals
  3. Monitor Weight: Check weekly, adjust if needed
  4. Be Consistent: Results come from consistency, not perfection
  5. Adjust After 2–4 Weeks: If weight change is too fast/slow, adjust calories by ±100–200 cal

FAQs About the Formulas

Is Mifflin-St Jeor Better Than Harris-Benedict?

Yes. Studies show Mifflin-St Jeor is more accurate (±10% vs ±15%) and better matches modern population data. It's the recommended formula by NASM and most fitness certifications.

What If I'm Very Athletic (Bodybuilder, Athlete)?

If you have high muscle mass, your BMR may be higher than calculated. Use the calculator as a starting point, then adjust based on actual weight changes.

Can I Use This for Pregnancy or Breastfeeding?

No. Pregnancy and breastfeeding require special calorie adjustments. Consult a healthcare provider or registered dietitian.

Why Does My TDEE Seem Too High/Low?

TDEE multipliers are estimates. If you're unsure about your activity level, start with a lower multiplier and adjust based on results.

Examples

Weight Loss for 70kg Female

Calculate calorie deficit and macros for losing 0.5kg per week

Weight: 70kg, Height: 165cm, Age: 25, Female, Moderate Activity, Goal: Lose Weight
 
BMR: 1,531 cal, TDEE: 2,373 cal, Target: 1,900 cal, Protein: 190g, Carbs: 166g, Fats: 53g, Weekly: -0.5kg

Muscle Gain for 85kg Male

Calculate calorie surplus for lean bulking and muscle building

Weight: 85kg, Height: 180cm, Age: 30, Male, Active, Goal: Gain Weight
 
BMR: 1,863 cal, TDEE: 3,208 cal, Target: 3,450 cal, Protein: 260g, Carbs: 431g, Fats: 77g, Weekly: +0.3kg

Maintenance for 60kg Female

Find maintenance calories to maintain current weight

Weight: 60kg, Height: 160cm, Age: 28, Female, Light Activity, Goal: Maintain
 
BMR: 1,348 cal, TDEE: 1,849 cal, Target: 1,850 cal, Protein: 139g, Carbs: 185g, Fats: 62g, Weekly: 0kg

Frequently asked questions

How many calories should I eat a day?

The number of calories you should eat depends on your weight, height, age, gender, activity level, and goal. Use the calculator above to get your exact number. General guidelines:

  • Average female: 1,600–2,400 cal/day
  • Average male: 2,000–3,000 cal/day
  • Weight loss: 10–30% below your TDEE
  • Muscle gain: 5–20% above your TDEE
  • Maintenance: Equal to your TDEE

How do I calculate calories for weight loss?

  1. Calculate your TDEE (Total Daily Energy Expenditure) using the calculator
  2. Subtract 10–30% from TDEE for a safe deficit
  3. Example: If TDEE = 2,400 cal, weight loss target = 1,920–2,160 cal (20% deficit) Avoid deficits >35% – they're unsustainable and can cause muscle loss, hormonal issues, and rebound bingeing.

How do I calculate calories for weight gain (muscle building)?

  1. Calculate your TDEE
  2. Add 5–20% for a safe surplus
  3. Surplus size depends on experience:
  • Beginner (<1 year): 300–500 cal/day (+0.5 kg/month)
  • Intermediate (1–3 years): 200–350 cal/day (+0.25–0.5 kg/month)
  • Advanced (>3 years): 100–250 cal/day (+0.1–0.25 kg/month) Example: If TDEE = 2,800 cal and you're beginner, target = 3,100–3,300 cal/day.

Is this calorie calculator free?

Yes, 100% free. No signup, no paid subscription, no app download required. Works on any device, browser-based.

How accurate is this calorie calculator?

The Mifflin-St Jeor equation has ±10% accuracy for most people, making it the most reliable BMR formula. Studies show it outperforms Harris-Benedict and revolves equations. Limitations:

  • Doesn't account for individual metabolism variations
  • Activity multipliers are estimates
  • For best accuracy, track weight for 2–4 weeks and adjust

What's the difference between BMR and TDEE?

  • BMR (Basal Metabolic Rate): Calories burned at rest (breathing, circulation, cell production)
  • TDEE (Total Daily Energy Expenditure): BMR + activity (exercise, walking, work) Formula: TDEE = BMR × Activity Multiplier (1.2–1.9×)

What are macros and why do I need them?

Macros = macronutrients: protein, carbs, and fats. They provide energy and support bodily functions:

  • Protein: Muscle building, repair, immune function (4 cal/g)
  • Carbs: Energy, brain function, workout fuel (4 cal/g)
  • Fats: Hormone production, cell health, vitamin absorption (9 cal/g) Tracking macros ensures you're eating the right balance for your goal.

How much protein do I need for weight loss?

For weight loss, aim for 40% of calories from protein (calculated automatically). This equals:

  • 1.6–2.2g protein per kg of body weight
  • Example: 70kg person = 112–154g protein/day High protein preserves muscle while losing fat.

How much protein do I need for muscle gain?

For muscle gain, aim for 30% of calories from protein:

  • 1.6–2.2g protein per kg of body weight
  • Example: 85kg person = 136–187g protein/day Combine with 5–20% calorie surplus for best results.

What activity level should I choose?

Choose based on your weekly exercise:

  • Sedentary: Desk job, little/no exercise
  • Light: Light exercise 1–3 days/week
  • Moderate: Moderate exercise 3–5 days/week
  • Active: Hard exercise 6–7 days/week
  • Very Active: Very hard exercise + physical job (or 2x training) If unsure, start with a lower level and adjust based on results.

Can I use pounds (lbs) and feet/inches instead of kg/cm?

Yes! The calculator supports both metric and imperial units:

  • Metric: kg (weight), cm (height)
  • Imperial: lbs (weight), feet + inches (height) Toggle between them using the buttons at the top. Conversions are automatic and accurate.

Why is my BMI "overweight" but I feel healthy?

BMI is a rough indicator. Athletes with high muscle mass may have "overweight" BMI but be healthy. Muscle is denser than fat, so bodybuilders often have high BMI without excess fat. For better assessment, consider:

  • Body fat percentage
  • Waist-to-height ratio
  • How you feel and perform

How fast will I lose weight with this calorie plan?

Based on the calculator's weekly pace estimate:

  • 10% deficit: ~0.25 kg/week (-0.5 lbs/week)
  • 20% deficit: ~0.5 kg/week (-1 lb/week)
  • 30% deficit: ~0.75 kg/week (-1.5 lbs/week) Realistic goal: 0.5–1 kg/week (1–2 lbs/week) for sustainable fat loss.

How fast will I gain muscle with this calorie plan?

Based on experience level (from TrainerStudio research):

  • Beginner: 0.5–1 kg muscle/month (+0.5–1 lbs/week weight)
  • Intermediate: 0.25–0.5 kg/month (+0.25–0.5 lbs/week)
  • Advanced: 0.1–0.25 kg/month (+0.1–0.25 lbs/week) Most weight gain includes water, glycogen, and some fat – not pure muscle.

What if my calorie target seems too low?

If target <1,200 cal (female) or <1,500 cal (male):

  1. Check your activity level – maybe it's too low
  2. Check your weight/height – enter exact numbers
  3. Consider a smaller deficit (10% instead of 30%)
  4. Consult a healthcare provider before going very low Very low calories can cause nutrient deficiencies, hormonal issues, and burnout.

Can I combine this with keto, intermittent fasting, or other diets?

Yes! This calculator gives calorie and macro targets that work with any diet approach:

  • Keto: Hit your fat macro, reduce carbs
  • Intermittent fasting: Eat your calories within your fasting window
  • Vegan: Focus on plant protein sources
  • High-protein: Increase protein percentage (adjust manually) The calories/macros are the foundation – diet style is how you structure them.

How often should I recalculate my calories?

Recalculate when:

  • Your weight changes by 5+ kg (10+ lbs)
  • Your activity level changes significantly
  • You switch goals (lose → maintain → gain)
  • Every 4–8 weeks during a long diet Your TDEE decreases as you lose weight, so adjust calories downward periodically.

Is this calculator safe for teenagers?

For teenagers under 18:

  • Use the calculator for maintenance only
  • Avoid weight loss unless supervised by a doctor
  • Teens need extra calories for growth and development
  • Consult a healthcare provider before diet changes

Why do AI calorie counters undercount so much?

AI photo calorie counters have ±50%+ error because:

  1. Portion size guessing: Hard to estimate volume from 2D images
  2. Wrong food ID: Misidentifies similar-looking foods
  3. Barcode errors: Scans wrong barcode or misses ingredients
  4. Hidden calories: Doesn't see oil, sauces, butter Source: AI Calorie Estimation Accuracy Study [web:16] This calculator uses formulas, not photos – more accurate and reliable.

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