Free Calorie Calculator 2026 to calculate your daily calorie needs for weight loss, maintenance and muscle gain using BMR and TDEE formulas instantly.
Find out how many calories you need per day to maintain, lose, or gain weight based on your profile and activity level.
We use the Mifflin-St Jeor equation to calculate your daily calorie needs.
Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
TDEE = BMR × Activity Factor
The calculator uses scientifically validated formulas (Mifflin-St Jeor equation) to estimate calorie needs. Individual results may vary based on metabolism, genetics, and other factors.
For safe weight loss, aim for a deficit of 500-750 calories per day, which typically results in 1-1.5 pounds of weight loss per week.
Yes, muscle tissue burns more calories than fat tissue. People with more muscle mass typically have higher calorie requirements.
Many people reduce calories slightly on rest days when activity is lower, but maintaining consistent intake can also be effective.