Calorie Calculator - BMR & TDEE Free
Calculate your daily calorie needs based on BMR and activity level. Supports metric and imperial units.
~0.45 kg/주
~0.45 kg/주
What Is a Calorie Calculator?
A calorie calculator estimates how many calories your body needs per day. It first calculates your Basal Metabolic Rate (BMR) — the energy your body burns at rest — using the Mifflin-St Jeor equation, then multiplies it by an activity factor to get your Total Daily Energy Expenditure (TDEE). This helps you plan whether to eat more, less, or the same to reach your weight goals.
How to Calculate Your Daily Calories
- Choose Unit System — Select Metric (kg/cm) or Imperial (lb/in)
- Enter Your Info — Gender, age, height, and weight
- Select Activity Level — From sedentary to extra active
- Click Calculate — See your BMR, TDEE, and goal-based calorie targets
- Check Macros — View the recommended protein, carbs, and fat breakdown
Why Use This Calorie Calculator?
- Accurate Formula — Uses the Mifflin-St Jeor equation, widely considered the most accurate BMR formula
- Goal-Based Results — Instantly see calories for weight loss (-500), maintenance, and gain (+500)
- Macro Breakdown — Estimated protein, carbs, and fat grams based on your TDEE
- Dual Units — Switch between metric and imperial with one click
- Privacy — All calculations happen in your browser. No data is sent anywhere
FreeToolbox vs Other Calorie Calculators
| Feature | FreeToolbox | MyFitnessPal | Calculator.net |
|---|---|---|---|
| Formula | Mifflin-St Jeor | Mifflin-St Jeor | Multiple |
| Signup Required | No | Yes | No |
| Macro Breakdown | Yes | Yes | Yes |
| Privacy | Browser-only | Server | Server |
| Ads | Minimal | Heavy | Heavy |
| Metric + Imperial | Yes | Yes | Yes |
FAQ
What is BMR?
BMR (Basal Metabolic Rate) is the number of calories your body burns at rest to maintain basic functions like breathing, circulation, and cell production. It's the minimum energy your body needs to survive.
What is TDEE?
TDEE (Total Daily Energy Expenditure) is your BMR multiplied by an activity factor. It represents the total calories you burn in a day, including exercise and daily activities.
How accurate is the Mifflin-St Jeor equation?
It's considered the most accurate predictive equation for estimating BMR, with an accuracy of about ±10%. Individual results may vary based on body composition, genetics, and other factors.
Is 500 calories a safe deficit for weight loss?
A 500 kcal/day deficit typically results in about 0.45 kg (1 lb) of weight loss per week, which is generally considered safe. However, consult a healthcare professional before starting any diet plan.
Is my data sent to a server?
No. All calculations happen locally in your browser using JavaScript. Your personal information never leaves your device.