Calorie Calculator
Calculate daily calorie needs for weight loss, maintenance, or muscle gain. Uses Mifflin-St Jeor and Harris-Benedict BMR formulas with activity multipliers and 4/8/12-week weight projections.
Calorie Calculator
Calculate your daily calorie needs for weight loss, maintenance, or muscle gain. Uses Mifflin-St Jeor and Harris-Benedict formulas with activity multipliers and projects weight change over 4, 8, and 12 weeks.
Your Details
BMR · Mifflin-St Jeor
Modern standard, most accurate for most adults
BMR · Harris-Benedict
Revised 1984 formula, tends to run slightly higher
Maintenance
Moderately Active · ×1.55
Goal Calories
Moderate Cut
| Goal | lb / week | Daily Δ | Calories |
|---|---|---|---|
| Aggressive Cut | -2 | -1000 kcal | 1,662 kcal |
| Moderate Cut Selected | -1 | -500 kcal | 2,162 kcal |
| Mild Cut | -0.5 | -250 kcal | 2,412 kcal |
| Slow Cut | -0.25 | -125 kcal | 2,537 kcal |
| Maintain | 0 | +0 kcal | 2,662 kcal |
| Lean Bulk | +0.25 | +125 kcal | 2,787 kcal |
| Moderate Bulk | +0.5 | +250 kcal | 2,912 kcal |
| Aggressive Bulk | +1 | +500 kcal | 3,162 kcal |
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Frequently Asked Questions
What is the Calorie Calculator?
The Calorie Calculator is a free online tool that calculate daily calorie needs for weight loss, maintenance, or muscle gain. uses mifflin-st jeor and harris-benedict bmr formulas with activity multipliers and 4/8/12-week weight projections.. It runs entirely in your browser with no installation or sign-up needed.
Which BMR formula is more accurate?
Mifflin-St Jeor is the current clinical standard and generally within 10% of measured BMR. Harris-Benedict (1984 revised) tends to slightly overestimate. We show both so you can compare.
How many calories to lose 1 lb/week?
One pound of fat = ~3,500 kcal, so a ~500 kcal/day deficit loses ~1 lb/week. The calculator floors daily calories at 1000 for safety.
Why does real weight change differ from the projection?
The projection is linear and assumes perfect adherence. Real bodies adapt (BMR drops, NEAT decreases) and water/glycogen swings distort weekly scale readings. Track 2-4 week trends.
Is the Calorie Calculator free to use?
Yes, the Calorie Calculator is 100% free with no registration, no hidden fees, and no usage limits. All processing happens locally in your browser, ensuring complete privacy.
Is my data safe with this tool?
Absolutely. The Calorie Calculator processes everything client-side in your browser. No data is uploaded to or stored on any server. Your content remains private on your device at all times.
Does the Calorie Calculator work on mobile devices?
Yes, the Calorie Calculator is fully responsive and works on smartphones and tablets. You can use it on any device with a modern web browser -- no app download required.
Do I need to create an account to use this tool?
No account or registration is needed. Simply open the Calorie Calculator in your browser and start using it immediately. There are no sign-up walls or usage restrictions.
How do I use the Calorie Calculator?
Simply enter your input in the provided field, adjust any settings to your preference, and the tool will process it instantly. You can then copy the result to your clipboard or download it.
Which browsers are supported?
The Calorie Calculator works in all modern browsers including Chrome, Firefox, Safari, Edge, and Opera. For the best experience, use the latest version of your preferred browser.
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About Calorie Calculator
Calorie Calculator is a free, browser-based tool in our Calculator Tools collection. Everything runs locally on your device — no uploads, no sign-up, and your data stays private.