Free Daily Calorie Calculator
Updated September 2026
Calculate daily calorie needs based on age, weight, height, gender, and activity level. Find TDEE and calories for weight loss or gain — free online.
−500 kcal/day
−250 kcal/day
+500 kcal/day
Verified Capabilities
Computes BMR and TDEE using the Mifflin-St Jeor equation, the current standard for general accuracy.
Weight loss, mild loss, maintenance, and weight gain calorie numbers are all displayed together.
Enter a goal weight to see an estimated number of weeks to reach it at a 500 kcal/day deficit or surplus.
Only one formula (Mifflin-St Jeor) is available — there's no alternate formula to switch to or compare against.
Understanding your health numbers is the foundation of informed wellness decisions. The Calorie Calculator uses clinically established formulas to provide science-backed estimates.
Calculate daily calorie needs based on age, weight, height, gender, and activity level. Find TDEE and calories for weight loss or gain — free online. Results are immediate — no waiting, no loading screens, no account required.
Who uses the Calorie Calculator?
- People starting a weight loss journey who need a science-based calorie target.
- Athletes calculating fueling needs for training and competition phases.
- Dietitians and nutritionists quickly computing client energy requirements.
Common uses and search terms
The Calorie Calculator is frequently used for: calorie calculator, daily calories, weight loss, how many calories to lose weight, calorie deficit calculator, calorie intake calculator, weight loss calories, calorie surplus, calories to eat, calories for weight gain, food calorie calculator. Whether you need a quick result or are working through a longer project, the tool handles all common variations without any configuration.
Why use Allio Tools's Calorie Calculator?
All calculations run locally. No personal health data is ever transmitted or stored anywhere. The tool is completely free with no usage limits, no premium tiers, and no account required. Available in 11 languages and optimised for all screen sizes, the Calorie Calculator works on desktop, tablet, and mobile with no app download needed.
See also:BMI Calculator · TDEE Calculator · Pregnancy Due Date
How the Calorie Calculator works
Enter your age, gender, height, and current weight.
Optionally enter a goal weight to see an estimated timeline to reach it.
Select your activity level from sedentary to super active (this is the biggest variable in your calculation).
Calculate updates automatically as you type, showing calorie targets for weight loss (−500 cal/day), mild loss (−250), maintenance, and weight gain (+500 cal/day).
Tips & tricks
- Only the Mifflin-St Jeor formula is used — there's no Harris-Benedict or other formula option despite sometimes being mentioned as an alternative in general nutrition advice.
- The optional Goal Weight field doesn't change your calorie targets — it only estimates how many weeks reaching that goal would take at a 500 kcal/day deficit or surplus.
- Results recalculate live as you type — you don't need to click Calculate again after adjusting any field.
Frequently Asked Questions
How many calories should I eat per day to lose weight?
Eat 500 calories below your maintenance level for ~1 lb/week loss. For example, if your maintenance is 2,200 calories, eat 1,700/day. Avoid going below 1,200 calories (women) or 1,500 (men) without medical supervision.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is calories burned at complete rest — just to keep you alive. TDEE (Total Daily Energy Expenditure) adds your activity level on top. You should eat at your TDEE to maintain weight. This calculator's "Maintenance" card shows your TDEE.
Which calorie formula does this calculator use?
The Mifflin-St Jeor equation, which is considered the most accurate for most people: BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5 (men) or −161 (women). This is the only formula used — there's no alternate formula (like Harris-Benedict) to switch to.
How accurate are calorie calculators?
TDEE estimates can be off by 10–20% due to individual metabolic variation. Use the result as a starting point, track your actual weight change over 2–3 weeks, then adjust intake by 100–200 calories if needed.
Does entering a goal weight change my calorie targets?
No — the four calorie cards (loss/mild loss/maintenance/gain) are always based on fixed ±250/±500 calorie offsets from your TDEE. The goal weight field only adds an estimated number of weeks to reach that goal at a 500 kcal/day deficit or surplus; it doesn't change the calorie numbers themselves.
Is my data safe when using the Calorie Calculator?
Completely safe. The Calorie Calculator processes everything locally in your browser. No input data, results, or usage information is ever transmitted to or stored on any server.
How accurate are the Calorie Calculator calculations?
The Calorie Calculator uses clinically validated formulas such as the Mifflin–St Jeor or Harris–Benedict equations where applicable. Results are population-based estimates and can differ from measured values by 10–20% for individuals with atypical body composition. See our <a href="/methodology/">Methodology page</a> for full formula sources and references. Consult a qualified healthcare professional before making medical or dietary decisions.
Which formula does the Calorie Calculator use?
The Calorie Calculator uses an established, peer-reviewed formula endorsed by leading health organisations such as the WHO, CDC, or NIH where applicable. The specific formula is chosen for its validated accuracy across diverse adult populations under normal conditions.
Works with ChatGPT, Claude, Cursor, GitHub Copilot, VS Code, Poe and more — 106+ tools, zero data collection.