Calorie Calculator
Determine your daily caloric needs for weight maintenance, healthy weight loss, or muscle gain based on Mifflin-St Jeor equation.
Calorie Calculator
Metabolic TDEE & Macro EngineThe Calorie Calculator can be used to estimate the number of calories a person needs to consume each day. This calculator can also provide some simple guidelines for gaining or losing weight.
• Choose your measurement system: Metric Units (Default), US Units, or Other Units.
• Enter your Age (15–80), Gender, Height, and Weight, and select your weekly Activity Level.
• Open + Settings to switch calculation equations (Mifflin-St Jeor, Harris-Benedict, or Katch-McArdle with Body Fat %).
• Exercise: 15–30 minutes of elevated heart rate activity.
• Intense exercise: 45–120 minutes of elevated heart rate activity.
• Very intense exercise: 2+ hours of elevated heart rate activity.
To maintain current body weight at your selected activity level (1.55x).
Calorie Targets by Weight Goal
Maintain weight (2,565 kcal)
Food Energy Converter
The following converter can be used to convert between Calories and other common food energy units.
1 Nutritional Calorie (kcal) = 4.1868 Kilojoules (kJ) = 4,186.8 Joules (J) = 1.163 Watt-hours (Wh)Related Health & Fitness Calculators
BMR, TDEE, & Weight Management Equations
Widely recognized by the Academy of Nutrition and Dietetics as the most clinically reliable predictor of BMR in non-obese and obese populations.
Men: 10W + 6.25H - 5A + 5
Women: 10W + 6.25H - 5A - 161
Roza and Shizgal's 1984 re-evaluation of the classic 1919 biometric formula, adjusted for contemporary body composition standards.
Men: 13.397W + 4.799H - 5.677A + 88.362
Women: 9.247W + 3.098H - 4.330A + 447.593
Calculates Resting Daily Energy Expenditure (RDEE) from Lean Body Mass (LBM), making it the most accurate model for athletic, lean individuals.
LBM: Weight × (1 - BodyFat%/100)
BMR: 370 + (21.6 × LBM)
The 4 Components of Total Daily Energy Expenditure (TDEE)
Basal Metabolic Rate: Caloric cost of baseline cellular homeostasis, breathing, circulation, and vital organ function at complete rest.
Non-Exercise Activity Thermogenesis: Energy expended during spontaneous daily movements, walking, fidgeting, posture, and chores.
Exercise Activity Thermogenesis: Calories burned intentionally through structured cardiovascular and resistance workouts.
Thermic Effect of Food: Metabolic energy required to digest and absorb nutrients (Protein 20-30%, Carbs 5-10%, Fats 0-3%).
Understanding Calorie Calculator & Formula
The Calorie Calculator on CalculatorScale.com is engineered to deliver instant, mathematically verified calculations conforming strictly to standard institutional equations. Whether planning long-term investments, managing household budgets, tracking clinical fitness targets, analyzing academic genetics, calculating veterinary dosages, or converting dimensional units, every calculation updates dynamically in real time without lag.
Every formula used in this tool adheres to certified international standards, including World Health Organization biometric metrics, veterinary clinical guidelines, NIST physical conversion constants, and standard biological equations. Results are computed entirely client-side inside your browser with complete data privacy, ensuring your sensitive numbers and statistics never leave your device.
Our calculators are 100% free with no registration, subscriptions, or paywalls required. You can toggle between imperial and metric units, customize input parameters, export calculation summaries, or embed this calculator directly into your own website or blog.
How to Use the Calorie Calculator
- 1 Enter your age, gender, height, and current body weight.
- 2 Select your typical weekly physical activity level.
- 3 Review your estimated daily maintenance calories, mild weight loss, and weight gain targets.
Calorie Calculator — Frequently Asked Questions
Q1 How many calories should I eat to lose 1 pound per week? ▾
One pound of body fat equals approximately 3,500 calories. A daily caloric deficit of 500 calories below your Total Daily Energy Expenditure (TDEE) will generally result in about 1 pound of weight loss per week.
Q2 What is the difference between BMR and TDEE? ▾
Basal Metabolic Rate (BMR) is the baseline calories burned at complete rest to keep organs functioning. Total Daily Energy Expenditure (TDEE) includes your BMR plus physical activity, exercise, and digestion.
Q3 What is a safe daily calorie deficit for weight loss? ▾
A safe, sustainable calorie deficit is typically 300 to 500 kcal/day for moderate weight loss (0.5 to 1 lb/week), or up to 750 kcal/day for faster loss. Women should generally not consume below 1,200 kcal/day and men below 1,500 kcal/day without medical supervision.
Q4 How does the Mifflin-St Jeor equation work? ▾
The Mifflin-St Jeor equation calculates resting metabolic rate from your sex, weight, height, and age. Research indicates it is the most reliable equation for healthy individuals, predicting BMR within 10% of measured values.
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