Calorie Calculator
Estimate daily calories with the Mifflin-St Jeor formula: maintenance, mild deficit and stronger deficit. It runs entirely in your browser — no signup, no installation, and nothing you paste or drop leaves your device.
| Goal | kcal/day | Protein | Fat | Carbs |
|---|
Basal metabolic rate uses the Mifflin-St Jeor equation, the formula most dietitians use for adults: 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5 for men and - 161 for women. The activity factor (1.2 to 1.9) turns that into the total daily energy expenditure. A deficit or surplus of 500 kcal per day corresponds to roughly 0.45 kg of body fat per week, assuming 1 kg of fat equals about 7,700 kcal. These are estimates: real needs vary with body composition, medication and health. This is general information, not medical advice — many guidelines put the floor at about 1,200 kcal for women and 1,500 kcal for men, so a warning appears below that.
What the Numbers Mean
The calculator works in three steps. First the basal metabolic rate: the energy your body uses at complete rest, from the Mifflin-St Jeor equation from weight, height, age and sex. For a 30-year-old man of 80 kg and 180 cm that is 1,780 kcal; the same woman would get 1,320 kcal. Second the total daily energy expenditure, which multiplies the basal rate by an activity factor: 1.2 for a desk job, 1.375 for light exercise one to three days a week, 1.55 for three to five days, 1.725 for six to seven days and 1.9 for hard daily training or physical work. Third the calorie target: 500 kcal below the daily need to lose, the need itself to hold, 500 kcal above to gain. Each target comes with protein, fat and carbohydrate in grams, using a 30/30/40 split for losing, 25/30/45 for holding and 25/25/50 for gaining. Values can be entered in kg and cm or in pounds and feet with inches.
Was die Zahlen bedeuten
What is Calorie Calculator?
Calorie Calculator is a free online health calculator built for people tracking weight, BMI and daily energy needs. Estimate daily calories with the Mifflin-St Jeor formula: maintenance, mild deficit and stronger deficit In practice you enter age, sex, height, weight and activity level, run the Mifflin-St Jeor calculation, and then read your maintenance calories and the mild and stronger deficit targets.
Your height, weight and age are processed on your device only — nothing is sent to a server and nothing is saved between visits.
How to use Calorie Calculator
- Enter age, sex, height, weight and activity level.
- Run the Mifflin-St Jeor calculation.
- Read your maintenance calories and the mild and stronger deficit targets.
Calorie Calculator FAQ
Is Calorie Calculator free to use?
Yes. Calorie Calculator is completely free and needs no account, no trial and no payment details. Every feature on the page is available without limits.
Is my data uploaded anywhere?
No. Calorie Calculator runs entirely in your browser, so the text, file or number you enter never leaves your device.
Does Calorie Calculator work on a phone or tablet?
Yes. It works in any modern browser on desktop, tablet and phone. There is no app to install and no account to create.
How do I use Calorie Calculator?
Enter age, sex, height, weight and activity level. Run the Mifflin-St Jeor calculation. Read your maintenance calories and the mild and stronger deficit targets.