Calorie Calculator
Estimate your TDEE, BMR, and personalised daily calorie targets for weight loss, maintenance, or muscle gain — entirely in your browser.
Your Results
TDEE ANALYSISAll Goal Targets
Recommended Macros (for target calories)
How to Calculate Your Daily Calories Online
ToolsPix Calorie Calculator uses the Mifflin-St Jeor equation — the most clinically validated BMR formula — to estimate your Total Daily Energy Expenditure (TDEE) and personalised calorie targets for five goals simultaneously. All calculations run locally in your browser with zero data transmission.
Why use ToolsPix Calorie Calculator?
- Completely free with no account, no ads, and no data collection.
- Supports both metric (kg/cm) and imperial (lbs/ft·in) units.
- Calculates BMR, TDEE, and targets for all five goals at once.
- Shows recommended macro breakdown (protein, carbs, fat) for your goal.
- Works on Windows, Mac, Linux, iPhone, and Android — anywhere with a modern browser.
Steps to calculate your calorie needs
Select your unit system and biological sex, then enter your age, height, and weight. Choose your typical activity level and click CALCULATE MY CALORIES →. Your BMR, TDEE, and calorie targets for all five goals appear instantly, along with a macro breakdown for the selected goal.
FAQ
What is TDEE and why does it matter?
TDEE stands for Total Daily Energy Expenditure — the total calories your body burns in a day including exercise and daily activity. It matters because it defines your true maintenance calories. Eating below TDEE leads to weight loss; eating above leads to weight gain.
What formula does this calculator use?
We use the Mifflin-St Jeor equation, which research shows is more accurate than older formulas like Harris-Benedict. It calculates BMR based on weight, height, age, and sex, then multiplies by your activity level to get TDEE.
How many calories should I eat to lose weight safely?
A safe, sustainable deficit is typically 250–500 kcal below your TDEE, resulting in roughly 0.25–0.5 kg of fat loss per week. Larger deficits may accelerate loss but can cause muscle loss, fatigue, and nutritional deficiencies. Consult a healthcare professional for personalised guidance.
What activity level should I choose?
Choose based on your honest average week. Most people overestimate their activity level. If you sit most of the day and occasionally walk, choose Sedentary or Lightly Active. Only choose Very Active or Extremely Active if you genuinely train hard most days or have a physically demanding job.
How accurate is this calorie calculator?
Calorie calculators are estimates. The Mifflin-St Jeor equation is accurate within ±10% for most people, but individual metabolism varies due to genetics, hormones, gut microbiome, and body composition. Track your actual weight changes over 2–3 weeks and adjust your intake accordingly.