Free Calorie Calculator — Daily Calories & TDEE for Weight Loss
UtilityCalculate your daily calorie needs based on age, weight, height and activity level. Get BMR, TDEE and targets for weight loss, maintenance and muscle gain. Free online.
About the Free Calorie Calculator — Daily Calories & TDEE for Weight Loss
Our free calorie calculator uses the Mifflin-St Jeor equation — the most accurate BMR formula validated in clinical research — to calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) based on your age, sex, weight, height and activity level. From your TDEE it calculates personalised calorie targets for weight loss (0.5kg or 1kg per week), weight maintenance and lean muscle gain. Works in both metric (kg/cm) and imperial (lbs/ft/inches). Unlike generic calorie guides that give the same number to everyone, this calculator gives you a number based on your actual measurements. Used by people tracking macros, planning weight loss, or simply understanding their energy needs better.
How to Use the Free Calorie Calculator — Daily Calories & TDEE for Weight Loss
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Select your measurement system — Metric (kg and cm) or Imperial (lbs and feet/inches).
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Enter your age in years.
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Select your biological sex — this affects the BMR calculation.
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Enter your current weight and height.
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Select your activity level — be honest here as this is the most common source of error. Sedentary means a desk job with little exercise. Lightly active means 1-3 days of exercise per week. Moderately active means 3-5 days. Very active means daily intense exercise.
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Click Calculate. View your BMR, TDEE and the calorie targets for weight loss, maintenance and muscle gain.
Frequently Asked Questions
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — just to keep your heart, lungs and organs functioning with no movement at all. TDEE (Total Daily Energy Expenditure) is your actual total daily calorie burn including all activity. TDEE is calculated by multiplying your BMR by an activity factor. TDEE is the number you use to plan your diet — eating below it creates a deficit for weight loss, eating at it maintains weight.
Which formula does this calculator use?
The Mifflin-St Jeor equation, published in 1990 and validated in multiple independent studies since. It is the formula recommended by most dietitians and considered the most accurate for estimating BMR in healthy adults. For men: BMR = (10 x kg) + (6.25 x cm) - (5 x age) + 5. For women: BMR = (10 x kg) + (6.25 x cm) - (5 x age) - 161.
How many calories should I eat to lose 1kg per week?
One kilogram of body fat is approximately 7,700 calories. To lose 1kg per week, you need a calorie deficit of approximately 1,100 calories per day — which is aggressive and not suitable for everyone. A more sustainable target of 0.5kg per week requires a 550 calorie daily deficit. Our calculator shows both targets automatically once you enter your details.
How often should I recalculate my calorie target?
Recalculate every 4-6 weeks or after every 4-5kg of weight loss. As your bodyweight decreases, your BMR and TDEE also decrease — meaning your current calorie target creates a smaller and smaller deficit over time. Recalculating prevents the plateau that most people hit after the first few months of dieting.
Why does the activity level matter so much?
The activity multiplier is the biggest variable in the calculation. A sedentary person with a BMR of 1,500 has a TDEE of 1,800 (x1.2). The same person at a very active level has a TDEE of 2,588 (x1.725) — a difference of nearly 800 calories per day. Using the wrong activity level gives you a target that is hundreds of calories off. When in doubt, select one level lower than you think — most people overestimate their activity.