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Calorie Calculator

Estimate your daily calories to maintain, lose or gain weight using the Mifflin-St Jeor equation. Free and private.

How to use

Estimate how many calories you burn each day and how many to eat to maintain, lose or gain weight. The calculator uses the Mifflin-St Jeor equation for resting calories (BMR) and multiplies it by your activity level. About 500 calories a day below maintenance leads to roughly 0.5 kg of loss per week.

  1. Enter your details.
  2. Results update instantly.
  3. Adjust the values to see how they change.

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Frequently asked questions

Which formula is used?

The Mifflin-St Jeor equation: 10 × weight (kg) + 6.25 × height (cm) − 5 × age, then +5 for men or −161 for women, multiplied by an activity factor from 1.2 to 1.9.

Is it safe to eat very few calories?

Very low calorie intakes can be unsafe. Ask a doctor or dietitian before changing your diet substantially, especially if you are pregnant, breastfeeding or have a medical condition.

Is it free?

Yes. Everything is free, with no sign-up and no limits.

Is my data stored or sent?

No. Calculations run in your browser and nothing you enter is sent or stored.

Can I rely on these results?

They use standard published formulas and give estimates for general information.

For general information only. This is not medical advice. Talk to your doctor, midwife or dietitian about your own situation.