Free Calorie Calculator | Calculate TDEE and BMR for Weight Loss, Gain and Maintenance
Use our accurate free calorie calculator to estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) for effective weight loss, healthy weight gain, or weight maintenance. Gender-adjusted formula, metric and imperial units supported, no personal data storage.
TDEE and BMR Calorie Calculator
Your BMR and TDEE Calorie Calculation Results
Basal Metabolic Rate (BMR)
0 kcal/day
The calories your body needs at rest
Total Daily Energy Expenditure (TDEE)
0 kcal/day
Calories needed for daily activity
Calorie Targets for Weight Goals
Weight Loss
0 kcal/day
-500 kcal/day deficit
Weight Maintenance
0 kcal/day
Equal to TDEE
Weight Gain
0 kcal/day
+500 kcal/day surplus
Results are estimates based on the Mifflin-St Jeor formula. Consult a healthcare professional for personalized advice. No data is stored—calculations happen locally in your browser.
How Our Calorie Calculator Works
Our free calorie calculator uses the Mifflin-St Jeor formula—the most accurate evidence-based formula for estimating Basal Metabolic Rate (BMR) in adults. Total Daily Energy Expenditure (TDEE) is calculated by multiplying BMR by your activity level factor to account for daily physical activity and exercise.
For safe and sustainable weight loss, we recommend a 500 kcal/day calorie deficit (equivalent to 1 lb of weight loss per week). For healthy weight gain and muscle growth, a 500 kcal/day surplus supports gradual gain without excessive fat accumulation.
Learn more about BMR and TDEE calculationCalorie Calculation Quick Guide
Honest Activity Level
Select activity level based on actual weekly exercise, not desired activity for accurate calorie targets.
Realistic Goal Setting
Stick to 500 kcal surplus/deficit for sustainable weight gain/loss (1-2 lbs per week).
Regular Re-Calculation
Update your calorie calculation every 2-4 weeks as your weight, activity level, or goals change.
Nutrient Balance
Calorie targets work best with balanced macronutrients (protein, carbs, fats).
Frequently Asked Questions (FAQ) About Calorie Calculators
How accurate is this free calorie calculator for weight loss?
Our calorie calculator uses the Mifflin-St Jeor formula, which is clinically proven to be 98-99% accurate for estimating BMR in healthy adults. Results are estimates—individual variations (muscle mass, metabolism, genetics) can affect actual calorie needs by 5-10%. For precise personalized results, consult a registered dietitian or healthcare provider.
What is the difference between BMR and TDEE in calorie calculation?
BMR (Basal Metabolic Rate) is the number of calories your body burns at rest to maintain vital functions (breathing, cell production, digestion). TDEE (Total Daily Energy Expenditure) includes BMR plus calories burned from daily activity and exercise. TDEE is the key number for weight management, as it represents your total daily calorie needs.
How to use the calorie calculator for women with metric units (cm/kg)?
To use the calorie calculator for women with metric units: 1) Select "Female" as gender and enter your age (18-80). 2) Ensure height unit is set to "cm (metric)" and weight unit to "kg (metric)". 3) Enter your height in centimeters and weight in kilograms. 4) Select your activity level (sedentary to extra active). 5) Click "Calculate Calorie Needs" to view your BMR, TDEE, and goal-based calorie targets for weight loss, maintenance, or gain.
Can I use this calorie calculator for muscle gain and bodybuilding?
Yes, this calorie calculator is ideal for muscle gain and bodybuilding. The "Weight Gain" target provides a 500 kcal/day surplus, which is optimal for lean muscle growth (1-2 lbs per week). For advanced bodybuilding goals, you may adjust the surplus to 250-750 kcal/day based on your muscle gain goals and metabolism. Pair with a protein-rich diet and resistance training for best results.
Why is activity level important for daily calorie needs calculation?
Activity level directly impacts your TDEE—sedentary individuals burn 20-50% fewer calories than highly active people with the same BMR. Our calorie calculator uses activity multipliers (1.2 for sedentary to 1.9 for extra active) to adjust BMR for daily movement and exercise. Accurately selecting your activity level ensures your calorie targets are realistic for your lifestyle and weight goals.
Is this calorie calculator suitable for men using imperial units (ft/in/lb)?
Absolutely. For men using imperial units: 1) Select "Male" as gender and enter your age. 2) Switch height unit to "ft/in (imperial)" and weight unit to "lb (imperial)". 3) Enter your height in feet and inches, and weight in pounds. 4) Choose your activity level based on weekly exercise. The calculator automatically converts imperial measurements to metric for BMR/TDEE calculation and displays results in kcal/day for easy weight management planning.
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