Calorie Calculator — Free Online Tool
Get daily calorie targets for weight loss, maintenance or gain. · No signup · Works on mobile
100% private: your data is processed in your browser. Nothing is uploaded to our servers.
How to use the calorie calculator
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Enter your age, sex, height, weight, and select your activity level.
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Choose your goal — lose, maintain, or gain weight.
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Get your daily calorie target plus a suggested protein intake range.
What does this tool do?
This free calorie calculator tells you exactly how many calories to eat each day to lose, maintain, or gain weight. It combines the Mifflin-St Jeor equation with your activity level to compute maintenance calories, then shows targets for mild and aggressive weight loss and lean weight gain.
How does the calorie calculator work?
The tool computes your BMR, multiplies by an activity factor (1.2–1.9) to get maintenance calories, then applies evidence-based adjustments: −250 kcal for mild loss (~0.25 kg/week), −500 for standard loss (~0.5 kg/week), and +300–500 for lean gaining.
Frequently Asked Questions
How many calories should I eat to lose weight safely?
Most guidelines recommend a 500 kcal daily deficit for about 0.5 kg (1 lb) per week of loss. If your maintenance is 2,400 kcal, target 1,900. Health authorities generally advise women not to go below 1,200 kcal/day and men not below 1,500 without medical supervision.
Why am I not losing weight at my calculated calories?
Common reasons: underestimating portions (food diary studies show people under-report intake by 20–40%), overestimating activity level, metabolic adaptation after long dieting, or water retention masking fat loss. Track intake with a food scale for 2 weeks before adjusting the target down by 100–200 kcal.
Is the calorie calculator really free?
Yes — 100% free with no hidden charges, trial limits, or premium tiers for core features. You don't need to create an account or enter an email address. The site is supported by non-intrusive display ads, which keeps every tool free for everyone.
Is my data private when using the calorie calculator?
Completely. The calorie calculator runs entirely in your browser using JavaScript — nothing you type or upload is sent to our servers. When you close the tab, your data is gone. This makes it safe for confidential documents, financial figures, and personal information.
Does the calorie calculator work on mobile phones?
Yes. The calorie calculator is built mobile-first and works on any phone or tablet with a modern browser — iPhone (Safari), Android (Chrome), and everything in between. The layout adapts to small screens, so buttons and inputs stay easy to tap on a 375px-wide display.
Do I need to install anything to use the calorie calculator?
No. The calorie calculator works directly in your web browser — no downloads, no extensions, no signup. Just open the page, use the tool, and get your result instantly. It works on Windows, macOS, Linux, ChromeOS, iOS, and Android.