Health tool · Free · No sign-up

Calorie & BMI Calculator

Estimate your daily calories, BMR, TDEE and BMI in one place.

Sex

Age

Height (cm)

Weight (kg)

Activity level

Goal

Log your food

Calories Remaining

2,602 kcal

Goal: 2602Consumed: 0

BMI

23.5

Healthy weight

BMR

1,679

kcal at rest

Macros Remaining

Protein

195g left

0 / 195g

Carbs

260g left

0 / 260g

Fat

87g left

0 / 87g

Estimates use the Mifflin–St Jeor equation. Nutritional data provided by the Open Food Facts API.

About this tool

This free calorie and BMI calculator estimates how many calories you need each day to lose, maintain, or gain weight. It uses the Mifflin–St Jeor equation to calculate your Basal Metabolic Rate (BMR), multiplies it by your activity level to get your Total Daily Energy Expenditure (TDEE), and gives you a target calorie intake plus a simple protein/carbs/fat macro split. It also reports your Body Mass Index (BMI) and category.

Key features

Mifflin–St Jeor accuracy

The most accurate widely-used BMR formula for everyday estimates.

Goal-aware targets

Adjusts calories for losing, maintaining or gaining weight.

BMI + macro split

Get your BMI category and a protein/carb/fat breakdown alongside calories.

How to use it

1Choose metric (kg/cm) or imperial (lb/ft-in) units.
2Enter your age, sex, height and weight.
3Pick the activity level that best matches your week.
4Select your goal — lose, maintain, or gain weight.
5Read your BMI, BMR, maintenance calories, daily target and macro breakdown instantly.

Common use cases

Setting a starting calorie target for a new diet or cut.
Checking whether your current intake matches your goal.
Estimating protein needs for muscle gain.

Frequently asked questions

How are my daily calories calculated?

We calculate your BMR with the Mifflin–St Jeor equation, multiply it by an activity factor to get your TDEE (maintenance calories), then add or subtract about 500 kcal for a gain or loss goal.

Is this calorie calculator accurate?

It gives a solid science-based estimate, but everyone's metabolism differs. Use it as a starting point and adjust based on real-world results over a few weeks.

What is a healthy BMI?

A BMI between 18.5 and 24.9 is generally considered healthy. Below 18.5 is underweight, 25–29.9 is overweight, and 30 or above is in the obese range. BMI is a screening tool, not a diagnosis.

Is my data stored anywhere?

No. Every calculation runs entirely in your browser — nothing you enter is sent to a server or saved.

Private and free. Most of our tools run entirely in your browser, so the data you enter isn't uploaded or stored. There's no sign-up, and there never will be — they're built by the Fusion Trail Solutions team to be genuinely useful.