Enter your details
Sex, age, height, weight and how active you are. Add body fat for the lean-mass formula.
Free Calorie Calculator
Enter your age, height, weight and activity to get your BMR, your maintenance calories (TDEE) and a daily target to lose, keep or gain weight at the pace you choose. Pick a macro split, see how much water to drink, and log meals from more than 2,000 everyday foods with USDA nutrition data.
Open Calorie Calculator →How to calculate your daily calories
Choose a goal
Lose, maintain or gain weight, the pace per week and, if you like, a goal weight.
Plan and log
Read your calories and macros, then add what you eat to the food log to see what is left for the day.
Manlin services
Make space for what matters
Use Manlin to reflect, plan and take your next step.
Calorie Calculator FAQ
How many calories should I eat to lose weight?
Start from your TDEE, the calories that keep your weight steady, and eat less by the amount for your pace: about 275 kcal a day for 0.25 kg a week, 550 for 0.5 kg, or 500 a day for 1 lb a week. The calculator shows this number and warns if it falls very low.
What is the difference between BMR and TDEE?
BMR (basal metabolic rate) is what your body burns at complete rest. TDEE (total daily energy expenditure) is BMR times an activity factor, so it includes walking, work and exercise. TDEE is the number to eat around to keep your weight.
Which BMR formula should I choose?
Mifflin-St Jeor is the default and suits most adults. Harris-Benedict is an older equation that many apps still use. Katch-McArdle uses lean body mass, so it is the best choice if you know your body fat percentage, for example if you are very muscular.
How do I pick my activity level?
Sedentary is a desk job with little exercise; light is exercise 1–3 days a week; moderate 3–5 days; very active 6–7 days; extra active is hard daily training or a physical job. The table shows your calories at every level, so you can compare.
What macro split should I use?
Balanced (25% protein, 50% carbs, 25% fat) works for most people. High protein helps keep muscle while losing weight; low carb and keto cut carbohydrates; or set your own percentages. The calculator shows the grams per day and per meal.
Where does the food data come from?
From USDA FoodData Central, the US Department of Agriculture's public food composition database. The list has more than 2,300 everyday foods and dishes with calories, protein, carbohydrate, fat and fiber per 100 g and common household portions.
How much water should I drink?
The calculator suggests about 35 ml per kilogram of body weight plus extra for activity, which covers water from all drinks and food. Drink more in hot weather or when you sweat a lot.
Is it free and private?
Yes. It is free with no sign-up, everything is calculated in your browser, and your details and food log are saved only on your device.
More tools in this category
Interactive Star MapExplore an interactive star map for any location and date. Find stars, constellations and planets, animate the sky and export a custom star chart.
EV Charging CalculatorEV Charging Calculator · Estimated charging time · Electricity consumed · Trip cost
Tire & Wheel Size CalculatorCompare tire sizes and wheel offset with diagrams, diameter, sidewall, rim shifts and theoretical speed changes. Free and local.Fuel Cost & Consumption CalculatorCalculate trip fuel cost or measured fuel consumption. Convert L/100km, km/L and US or imperial MPG. Free, local, with report downloads.Online CalculatorFree online calculator with big keys, a paper-style tape, memory keys, percent, square root and full keyboard support. Copy any result. Free, no sign-up.Scientific CalculatorFree online scientific calculator: trig in degrees or radians, logs, powers, roots, factorials, nCr, memory and history. Type with your keyboard. Exact decimals.