Free Calorie Calculator
Calculate your daily calorie needs for weight loss, maintenance, or muscle gain. Get your BMR, TDEE, and a personalised macronutrient breakdown — instantly, privately, and completely free.
Whether you're starting a new diet, optimising your training nutrition, or simply curious about how many calories your body needs each day, this calculator gives you evidence-based estimates using the most trusted formulas in nutrition science. No account required — your data stays in your browser.
Calculate Your Daily Calories
Enter your details above and click Calculate to see your results
How It Works
Enter Your Details
Provide your age, gender, height, weight, and activity level. Choose between metric and imperial units — the calculator handles the conversion automatically. Select the BMR formula that suits you best: Mifflin-St Jeor is recommended for most people, while Harris-Benedict is the classic alternative.
Set Your Goal
Choose whether you want to lose weight, maintain your current weight, or gain weight. The calculator adjusts your daily calorie target accordingly, applying scientifically-backed calorie adjustments ranging from a 1,000 kcal deficit for aggressive weight loss to a 500 kcal surplus for muscle gain.
Get Your Plan
Instantly see your BMR, TDEE, and daily calorie target with a full macronutrient breakdown. Choose from preset macro splits like Balanced, Low Carb, High Protein, or Ketogenic. Export your results as a print-friendly PDF to keep on hand or share with your nutritionist.
Why Use This Calculator
Accurate Formulas
Uses both Mifflin-St Jeor and Harris-Benedict equations, the two most validated BMR formulas in nutrition science, with five activity levels for precise TDEE estimation.
Instant Results
No sign-ups, no loading screens. Enter your details, click Calculate, and get your daily calorie target with a complete macro breakdown in under a second.
Private & Secure
All calculations happen directly in your browser. No personal data is sent to any server. Your inputs are saved locally on your device so you can pick up where you left off.
Export to PDF
Download a clean, print-friendly PDF of your results including your inputs, calorie targets, and macro breakdown. Perfect for sharing with a trainer or keeping in your meal prep folder.
Guides
In-depth articles to help you understand calories, macros, and nutrition planning.
Real-World Scenarios
Step-by-step worked examples showing the calculator in action for different profiles.