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Calorie Calculator Online

Free tool to calculate your daily calorie needs for weight loss, maintenance, or muscle gain. Accurate results based on Mifflin-St Jeor formula.

🔒 Client-Side Calculations

All calculations happen in your browser. Your data is not sent to servers.

Human Body Visualization Female
170 cm
Height
70 kg
Weight
30
Age
♀
Female
♂
Male
Basal Metabolic Rate
0 kcal
Calories burned at rest
Total Daily Energy Expenditure
0 kcal
Maintenance calories
Recommended Intake
0 kcal
For weight maintenance
Maintenance
Calorie Intake Comparison
0 500 1000 1500 2000 2500
0
BMR
0
TDEE
0
Goal
Calorie Calculation Formula
Mifflin-St Jeor Formula:

Men: BMR = (10 × weight) + (6.25 × height) - (5 × age) + 5
Women: BMR = (10 × weight) + (6.25 × height) - (5 × age) - 161

TDEE = BMR × Activity Factor
Goal Calories: TDEE × Goal Factor

💡 How to Use This Calculator

To get accurate results for your calorie needs:

  1. Enter your current height, weight, and age accurately
  2. Select your biological sex (this affects calculation formulas)
  3. Choose your typical activity level honestly
  4. Select your weight goal: loss, maintenance, or gain
  5. Review your recommended daily calorie intake and macronutrient breakdown

🎯 Weight Loss Tips

For safe and sustainable weight loss, aim for a 0.5-1 kg (1-2 lbs) loss per week. A 15% calorie deficit is generally recommended. Combine proper nutrition with regular exercise for best results. Monitor your progress weekly and adjust as needed.

📊 Understanding Your Results

BMR: Basal Metabolic Rate - calories your body burns at complete rest

TDEE: Total Daily Energy Expenditure - calories needed to maintain current weight

Goal Calories: Adjusted calories to achieve your specific weight goal

⚠️ Important! This calculator provides estimates only. Individual needs may vary based on health conditions, metabolism, and other factors. Consult with a healthcare professional before making significant changes to your diet or exercise routine.

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