Calorie calculator: BMR & daily calorie needs
Enter sex, age, height, weight and how active you are. The calculator estimates your basal metabolic rate and your total daily calorie needs.
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🔒 Runs entirely in your browser – nothing you enter is uploaded or stored.
How to use it
- Choose sex and enter age, height and weight.
- Pick the activity level that fits a typical week.
- Read your basal metabolic rate and daily needs, plus targets for maintaining, losing or gaining weight.
Last checked: October 2026 · Based on: Mifflin-St Jeor equation (1990). Found a mistake? Use the form below – we fix confirmed errors and update the date.
Frequently asked questions
What is the basal metabolic rate?
The energy your body uses at complete rest for breathing, circulation and organ function – roughly 60–70 % of daily needs.
How many calories should I eat to lose weight?
A deficit of about 500 kcal per day leads to roughly 0.5 kg of weight loss per week. Larger deficits are hard to sustain and should be supervised by a doctor.
How accurate is the calculation?
The Mifflin-St Jeor formula is one of the most accurate simple equations, but it is still an estimate. Track your weight for 2–3 weeks and adjust.