Calorie Calculator

Estimate the daily calories you need to maintain, lose, or gain weight based on the Mifflin-St Jeor equation. Free, instant, no signup.

How to use the Calorie Calculator

  1. Enter your values. Fill in the fields with your numbers.
  2. Calculate. Press Calculate to run the calorie calculator.
  3. Use the result. Copy the result or try a related tool next.

Why use our Calorie Calculator

Instant results. Enter your figures and the calorie calculator returns an answer in seconds.
Free & private. Runs in your browser — no signup, and nothing is sent to a server.
Accurate. Uses standard formulas so you can rely on the numbers.

Free to use — premium coming soon

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About the Calorie Calculator

The Calorie Calculator estimates how many calories your body burns in a typical day and turns that into a daily intake target for losing, maintaining, or gaining weight. You enter your sex, age, height, weight, and activity level, and the tool returns your Basal Metabolic Rate (the energy you burn at complete rest) along with your Total Daily Energy Expenditure (TDEE), which is BMR scaled up for how active you are. From there it shows intake numbers for each goal so you can pick the one that fits your plan.

Use it whenever you want a starting point for a diet, a cut, or a lean bulk instead of guessing. It is helpful before grocery shopping, when setting up a food-tracking app, or when a weight-loss plateau has you wondering whether your target is realistic. People also use it to sanity-check crash diets: if a plan asks a woman to eat under 1,200 calories or a man under 1,500, that is a red flag the calculator makes easy to spot.

Under the hood the tool uses the Mifflin-St Jeor equation, the formula most modern dietitians prefer. BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5 for men, or - 161 for women. That BMR is then multiplied by an activity factor from 1.2 (sedentary) up to 1.9 (extra active) to get TDEE. For weight goals it applies a deficit or surplus of roughly 500 calories per day, which traditionally maps to about one pound per week.

Treat the result as an educated estimate, not a medical prescription. The Mifflin-St Jeor equation typically lands within about 5 percent for the general population, but real metabolism varies with muscle mass, genetics, and health conditions. As you lose weight your needs drop slightly, so recalculate every few weeks. The calculator runs entirely in your browser: your height, weight, and age never leave your device or get stored on a server.

Frequently asked questions

Which formula does this calorie calculator use?

It uses the Mifflin-St Jeor equation to estimate your BMR, then multiplies by an activity factor (1.2 to 1.9) to get your TDEE. Mifflin-St Jeor is widely regarded as the most accurate general-purpose equation, with an average error around 5 percent.

How many calories should I eat to lose weight?

A common approach is to subtract 500 calories from your TDEE for roughly one pound of loss per week. Avoid going below about 1,200 calories a day for women or 1,500 for men without medical supervision, as very low intakes can be unsafe and hard to sustain.

Why is my actual weight loss slower than the calculator predicts?

The old 3,500-calories-per-pound rule overestimates long-term loss because your metabolism adapts as you get lighter. Resting burn can fall by roughly 7 calories a day per pound lost, so weight loss naturally slows and you should recalculate periodically.

What does the activity level setting actually change?

It sets the multiplier applied to your BMR. Sedentary uses 1.2, lightly active 1.375, moderately active 1.55, very active 1.725, and extra active 1.9. Picking too high a level is the most common cause of an inflated calorie target.

How accurate is the calorie estimate for me personally?

It is a solid starting estimate but not exact, since it cannot measure your individual muscle mass, hormones, or medical conditions. Use it as a baseline, track your real results for two to three weeks, and adjust your intake based on what the scale actually does.

From our blog

How to Measure the Exact Age Gap Between Two People (Down to the Day)

By the Super Simple Digital Tools Team · Updated June 2026

Most people calculate an age gap the quick way: take two birth years, subtract, and call it done. That works for casual conversation, but it quietly throws away up to two years of precision. Someone born in December and someone born the following January are in different birth years yet only weeks apart, while two people born in the same year can be almost twelve months apart. If the difference actually matters, you need to compare full dates of birth, not just the years.

The exact calculation works the way you would do long subtraction by hand, but with calendar awareness. You line up the two dates, subtract the earlier from the later, and when the day of the later date is smaller than the day of the earlier one, you borrow a month and convert it into the right number of days for that specific month. Repeat the same borrowing logic for the months and years, and you end up with a clean breakdown: so many years, so many months, and so many days. Because order is removed with an absolute value, swapping who comes first never flips the answer negative.

Leap years are where hand calculations tend to break. A naive approach assumes every month is 30 days or every year is 365, but real calendars have 28-, 29-, 30-, and 31-day months and an extra day every fourth February. A good age difference tool bakes those rules in, which is why its day count can differ by one or two days from a back-of-the-envelope estimate that ignored February 29th. For everyday curiosity the difference is trivial, but for genealogy, records, or anything official, that precision is the whole point.

Reading the result is straightforward once you know what each part means. The years figure is the number of full years between the two people; the months and days describe the leftover span that has not yet completed another full year. A gap of '6 years, 3 months, 12 days' means the younger person will not match the older person's current completed-year count for another nine months or so. If you only need a single number, the years figure is your headline; if you are settling a who-is-older bet, the months and days are the tiebreaker.

Finally, keep the math and the meaning separate. The calculator answers a factual question with certainty, but it cannot tell you whether a gap is 'a lot' or 'a little' in any social, legal, or relationship sense, because that depends on context the numbers do not contain. Use the tool to get the precise figure, then apply your own judgement to what it means. That separation is also why entering sensitive birth dates here is low risk: the computation is local, the dates are not stored, and you walk away with just a number.

  • Always enter full dates of birth rather than just years when precision matters; year-only subtraction can be off by nearly two years.
  • Check that day and month are in the order your input expects before reading the result, since mixing DD/MM and MM/DD silently changes the gap.
  • Use the years-months-days breakdown, not just the years figure, when you need to know who is technically older to the day.
  • Remember the tool reports the gap only; rules of thumb like 'half your age plus seven' are cultural opinions, not part of the calculation.

Read the full guide →

Tool by the Super Simple Digital Tools Team. Reviewed by our editorial team. Free to use, no signup required.

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