🍎 Calorie Calculator
Estimate your daily calories using proven BMR formulas with activity multipliers and goal presets
Calculate Your Daily Calories
Based on BMR, activity, and goal. Inspired by calculator.net but modernized.
Used only for Katch-McArdle.
Your Daily Energy Needs
BMR
1705 kcal
TDEE (selected activity)
2643 kcal
Maintenance
2643 kcal
By Activity Level
Multipliers align with common guidance like calculator.net [Mifflin, Harris-Benedict, Katch-McArdle].
Sedentary (little or no exercise)
× 1.2
2046 kcal
Light (1-3 days/week)
× 1.375
2344 kcal
Moderate (3-5 days/week)
× 1.55
2643 kcal
Active (6-7 days/week)
× 1.725
2941 kcal
Very Active (hard exercise daily)
× 1.9
3240 kcal
Extra Active (very hard exercise/physical job)
× 2
3410 kcal
Goals
500 kcal ≈ 1 lb/week. Do not reduce more than 1000 kcal/day.
Mild gain (+250)
2893 kcal
Gain (+500)
3143 kcal
Mild loss (-250)
2393 kcal
Loss (-500)
2143 kcal
Extreme loss (-1000)
1643 kcal
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Free online calorie calculator. All calculations happen locally in your browser for privacy.