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FREE CALORIE CALCULATOR
Calculate your daily calorie needs (TDEE) and basal metabolic rate (BMR). Based on your age, weight, height and activity level. Free, no signup.
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What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns each day, accounting for your activity level. It is the most important number for managing your weight.
What is BMR?
BMR (Basal Metabolic Rate) is the calories your body needs to maintain basic functions at complete rest — breathing, circulation, and cell repair. Even if you stayed in bed all day, you would burn this many calories.
How to Use Your Calorie Number
- Lose weight: Eat 300-500 calories below your TDEE
- Maintain weight: Eat at your TDEE
- Gain weight: Eat 300-500 calories above your TDEE
- Track for at least 2 weeks before adjusting — weight fluctuates daily
Frequently Asked Questions
How accurate is this calorie calculator?+
It uses the Mifflin-St Jeor equation, the most accurate formula for most people (within 10%). Actual needs vary based on genetics and health conditions.
What is the difference between BMR and TDEE?+
BMR is calories burned at complete rest. TDEE multiplies BMR by your activity factor to give real-world daily calorie burn.
Should I eat below my BMR?+
No. Eating below BMR causes muscle loss and metabolic slowdown. Always stay at least 200-300 calories above BMR.
How often should I recalculate?+
Recalculate every 5-10kg of weight change as your calorie needs change with your body weight.
Is this tool free?+
Yes, 100% free with no signup required.