Calorie Calculator

Estimate the daily calories you need to maintain, lose, or gain weight based on the Mifflin-St Jeor equation. Free, instant, no signup.

How to use the Calorie Calculator

  1. Enter your values. Fill in the fields with your numbers.
  2. Calculate. Press Calculate to run the calorie calculator.
  3. Use the result. Copy the result or try a related tool next.

Why use our Calorie Calculator

Instant results. Enter your figures and the calorie calculator returns an answer in seconds.
Free & private. Runs in your browser — no signup, and nothing is sent to a server.
Accurate. Uses standard formulas so you can rely on the numbers.

Free to use — premium coming soon

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About the Calorie Calculator

The Calorie Calculator estimates how many calories your body burns in a typical day and turns that into a daily intake target for losing, maintaining, or gaining weight. You enter your sex, age, height, weight, and activity level, and the tool returns your Basal Metabolic Rate (the energy you burn at complete rest) along with your Total Daily Energy Expenditure (TDEE), which is BMR scaled up for how active you are. From there it shows intake numbers for each goal so you can pick the one that fits your plan.

Use it whenever you want a starting point for a diet, a cut, or a lean bulk instead of guessing. It is helpful before grocery shopping, when setting up a food-tracking app, or when a weight-loss plateau has you wondering whether your target is realistic. People also use it to sanity-check crash diets: if a plan asks a woman to eat under 1,200 calories or a man under 1,500, that is a red flag the calculator makes easy to spot.

Under the hood the tool uses the Mifflin-St Jeor equation, the formula most modern dietitians prefer. BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5 for men, or - 161 for women. That BMR is then multiplied by an activity factor from 1.2 (sedentary) up to 1.9 (extra active) to get TDEE. For weight goals it applies a deficit or surplus of roughly 500 calories per day, which traditionally maps to about one pound per week.

Treat the result as an educated estimate, not a medical prescription. The Mifflin-St Jeor equation typically lands within about 5 percent for the general population, but real metabolism varies with muscle mass, genetics, and health conditions. As you lose weight your needs drop slightly, so recalculate every few weeks. The calculator runs entirely in your browser: your height, weight, and age never leave your device or get stored on a server.

Frequently asked questions

Which formula does this calorie calculator use?

It uses the Mifflin-St Jeor equation to estimate your BMR, then multiplies by an activity factor (1.2 to 1.9) to get your TDEE. Mifflin-St Jeor is widely regarded as the most accurate general-purpose equation, with an average error around 5 percent.

How many calories should I eat to lose weight?

A common approach is to subtract 500 calories from your TDEE for roughly one pound of loss per week. Avoid going below about 1,200 calories a day for women or 1,500 for men without medical supervision, as very low intakes can be unsafe and hard to sustain.

Why is my actual weight loss slower than the calculator predicts?

The old 3,500-calories-per-pound rule overestimates long-term loss because your metabolism adapts as you get lighter. Resting burn can fall by roughly 7 calories a day per pound lost, so weight loss naturally slows and you should recalculate periodically.

What does the activity level setting actually change?

It sets the multiplier applied to your BMR. Sedentary uses 1.2, lightly active 1.375, moderately active 1.55, very active 1.725, and extra active 1.9. Picking too high a level is the most common cause of an inflated calorie target.

How accurate is the calorie estimate for me personally?

It is a solid starting estimate but not exact, since it cannot measure your individual muscle mass, hormones, or medical conditions. Use it as a baseline, track your real results for two to three weeks, and adjust your intake based on what the scale actually does.

From our blog

How to Calculate What Any Appliance Actually Costs to Run

By the Super Simple Digital Tools Team · Updated June 2026

Your electricity bill is really just one number measured over and over: the kilowatt-hour. A kilowatt-hour is what you use when a 1,000-watt device runs for one hour. Everything on your bill, the fridge, the dryer, the always-on router, gets boiled down to how many of those kWh it consumed, multiplied by a price. Once you understand that single unit, the cost of any appliance stops being a mystery and becomes a quick multiplication you can do in seconds.

Start by finding three numbers. First, wattage, which is usually printed on the appliance's nameplate, sticker, or in the manual; if you only see amps and volts, multiply them together (a 10-amp device on a 120-volt circuit is 1,200 watts). Second, the hours it runs in a typical day. Third, your rate per kWh, copied from your utility bill. With those three values the calculator handles the conversions, but it helps to know what it's doing under the hood.

The formula has two steps. Convert watts to kilowatts by dividing by 1,000, then multiply by hours to get energy used: a 1,500-watt heater for 8 hours is 1.5 kW x 8 = 12 kWh. Then multiply energy by your rate to get cost: 12 kWh x $0.17 = $2.04 per day. From there, scaling up is easy: multiply by 30 for a monthly estimate (about $61) or by 365 for the yearly figure (about $745). The same two steps work for a phone charger or a hot tub.

The biggest source of error isn't the math, it's the wattage assumption. Listed wattage is the maximum a device can draw, but many appliances don't run flat-out the whole time. A refrigerator's compressor cycles on and off, an air conditioner modulates, and a washing machine only heats water during part of its cycle. For these, your real-world cost is lower than a constant-wattage estimate, so treat such results as a sensible upper bound rather than an exact number.

To turn estimates into action, focus on the two levers you control: wattage and time. A device that's both high-wattage and runs for many hours, such as electric heating, water heating, or an EV charger, dominates your bill, so even small efficiency gains there pay off. Low-wattage gadgets matter mostly in aggregate through standby power, which can quietly add up across a whole house. Pricing each one with the calculator shows you exactly which battles are worth fighting.

  • Read your rate straight off the bill and include per-kWh delivery and supply charges, not just the advertised rate, for a truer cost.
  • For cycling appliances like fridges and ACs, treat the calculator's number as a maximum and expect your real cost to be somewhat lower.
  • Borrow or buy a plug-in energy monitor (around $25 to $50) to measure a device's actual watts instead of guessing from the label.
  • If you're on a time-of-use plan, run high-wattage devices during off-peak hours and re-run the calculation with the off-peak rate to see the savings.

Read the full guide →

Tool by the Super Simple Digital Tools Team. Reviewed by our editorial team. Free to use, no signup required.

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