Calorie Counter
Estimate daily calorie needs, BMR and TDEE from age, body size and activity level, with maintenance and moderate goal targets.
Why use this calorie counter?
Calorie Counter estimates basal metabolic rate (BMR) and total daily energy expenditure (TDEE) using the Mifflin–St Jeor equation plus a selected activity multiplier. It then shows maintenance calories and moderate deficit or surplus examples.
Example
A 30-year-old adult can enter height, weight and activity level to compare estimated maintenance calories with a 250 or 500 kcal daily deficit, or a small surplus.
Important note
This is an adult planning estimate, not a medical prescription. It is not intended for people under 18, pregnancy or breastfeeding, eating-disorder treatment, or clinical nutrition. Actual energy needs can differ from the estimate.
How to use it
Start with the inputs shown above, review any options or assumptions, then generate the result. Where the tool creates a file, keep the original until you have opened and checked the downloaded output.
Frequently asked questions
Is this tool free?
Yes. The core tool is free to use.
Do I need an account?
No. You can use it without signing up.
Does it work on mobile?
Yes. Toolbox is designed for modern mobile and desktop browsers.