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Health

Calorie Intake Calculator

Estimate your daily calories for maintenance, weight loss, or weight gain. Choose a BMR formula, set your activity level, and select a goal. Everything runs locally in your browser.

Daily Calorie Intake
Client-side onlyNo data leaves your browser
BMR Formula

Choose a resting energy formula used to estimate maintenance calories.

Units
Metric • Client-side
Sex & Age
years
Height
cm

Quick adjust: 178 cm

Weight
kg

Quick adjust: 75 kg

Activity & Goal

Results

Mifflin–St JeorActivity ×1.375
Summary
  • Sex & Age: male, 30 y
  • Height: 178 cm
  • Weight: 75 kg
  • BMR: 1718 kcal/day
  • TDEE (maint.): 2362 kcal/day
  • Target Calories: ~2362 kcal/day (+0 kcal/day)

TDEE ≈ BMR × activity multiplier. Goal calories adjust TDEE by a preset or custom amount.

Interpretation

Use target calories as a starting point. Track body weight weekly and adjust by 100–200 kcal if progress is too slow or too fast. Recalculate when weight or activity changes.

Custom weekly change uses ~7,700 kcal per kilogram as an energy equivalent (rule-of-thumb).

How to Use the Calorie Intake Calculator

This free, client-side Calorie Intake Calculator estimates your maintenance calories (TDEE) and recommends daily calories to maintain, lose, or gain weight. Choose a BMR formula, enter your details, select an activity level, and set a goal.

  1. Select a BMR formula: Mifflin–St Jeor (default) or Harris–Benedict (revised).
  2. Choose units: Metric (cm, kg) or Imperial (ft/in, lb).
  3. Enter sex, age, height, and weight: Accurate inputs produce better estimates.
  4. Pick your activity level: This sets your TDEE multiplier.
  5. Set a goal: Select a preset (e.g., −500 kcal for loss) or enable Custom to target a weekly rate (kg/week). The tool converts this to a daily calorie change.
  6. Review results: See BMR, TDEE, and your Target Calories. Use Copy to save or Reset to start again.

Formulas

  • Mifflin–St Jeor (kcal/day):
    Male: BMR = 10·kg + 6.25·cm − 5·age + 5 — Female: BMR = 10·kg + 6.25·cm − 5·age − 161
  • Harris–Benedict (revised, kcal/day):
    Male: BMR = 13.397·kg + 4.799·cm − 5.677·age + 88.362 — Female: BMR = 9.247·kg + 3.098·cm − 4.330·age + 447.593
  • TDEE: TDEE = BMR × activity multiplier
  • Weekly rate → daily kcal: ~7,700 × kg/week ÷ 7

Tips

  • Recalculate when your body weight or activity level changes.
  • Adjust by 100–200 kcal if progress is off target for 2+ weeks.
  • Pair calorie targets with adequate protein, fiber, sleep, and hydration.

FAQ

Are these calorie targets exact?

They are estimates. Individual metabolism varies; use the numbers as a starting point and adjust based on weekly trends.

Is my data private?

Yes—everything runs client-side. No uploads, no accounts, no tracking.

Disclaimer: For personalized nutrition advice, consult a qualified professional. This tool is for educational purposes.