Which activity level should I pick?

Sedentary = desk job, no exercise. Light = office job + 1–3 gym sessions. Moderate = 3–5 sessions or an active job. Active = 6–7 sessions. Very active = physical job plus training.

Is 500 kcal deficit / surplus safe?

For most healthy adults, yes — that's about 0.5 kg (1 lb) per week. Bigger deficits can be effective short-term but are harder to sustain and risk muscle loss without adequate protein.

Should I stick to this exact number every day?

Aim for the target on average across a week. Day-to-day variation is normal and doesn't affect results as long as the weekly average is on target.

Is the Calories calculator free?

Yes — free to use, with no signup, no limits and no personal details required. The site is supported by advertising rather than subscriptions.

Is my data saved or sent anywhere?

No. Every calculation runs in your browser, so the numbers you type are never transmitted to us or stored on a server. Closing the tab discards them.

Can I rely on this instead of seeing a professional?

No. These formulas give a useful reference point, but they cannot account for your medical history or body composition. Use the result to inform a conversation with a qualified professional, not to replace one.

Can I share or save my results?

Yes. Your inputs are stored in the page URL, so you can copy the link from the address bar (or use the share button) to bookmark a scenario or send it to someone else.

Daily Calorie Calculator

Estimate your daily calorie target based on BMR, activity level and goal. Includes a macro split.

Your details

Sex

Age

yrs

Height

Weight

Activity level

Goal

Daily calorie target

2,633 kcal

BMR 1,699 · TDEE 2,633

Protein

197 g

Carbs

296 g

Fat

73 g

Macro split (kcal)

How this is calculated

We start with your Basal Metabolic Rate (Mifflin-St Jeor), multiply by an activity multiplier to get Total Daily Energy Expenditure (TDEE), then adjust by ±500 kcal for weight loss or gain (~0.5 kg per week).

Macros default to a balanced split: 30% protein, 25% fat, 45% carbs. Protein and carbs provide 4 kcal per gram; fat provides 9 kcal per gram.

This is a general estimate. Individual metabolism varies. Consult a professional before making major dietary changes, especially if you have a medical condition.

Who this calculator is for

This is aimed at people tracking their own health who want a clear number to work from rather than a vague guideline. It is useful as a starting reference point when setting goals or reviewing progress, and as context for a conversation with a qualified professional.

Assumptions and accuracy

These are population-level formulas. They do not account for body composition, muscle mass, pregnancy, medical conditions, or medication, so an individual result can be some way off. This is general information, not medical advice — speak to a doctor or registered dietitian before acting on it.

Frequently asked questions

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See every calculator on the homepage, browse our free online tools, or read the guides on our blog.