02 / 07 Free fitness calculator

Calorie
Calculator

Estimate your daily energy needs using the Mifflin–St Jeor equation.

Enter your details
years
Energy needs generally change across adulthood.
cm
Used to adjust the estimate for body size.
kg
Your current body weight.

● Calculations happen on your device. Nothing is uploaded.

Result02

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Understand your result

What each number
actually means.

We estimate BMR with Mifflin–St Jeor, then multiply it by the activity factor you select to estimate TDEE.

01

BMR

Basal metabolic rate estimates energy used at complete rest for essential body functions.

02

Maintenance

Total daily energy expenditure combines BMR with your reported activity level.

03

Goal targets

Loss and gain numbers are moderate starting adjustments. Track results for 2–3 weeks before adapting.

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Good to know

A useful estimate.
Not a diagnosis.

Use the result as a planning baseline, track your real-world response, and adjust over time. Individual needs can vary.