Find out exactly how many calories you need per day with the free Calorie Calculator from Blanza Tools. Using the trusted Mifflin-St Jeor equation, it calculates your BMR (basal metabolic rate) and TDEE (total daily energy expenditure) from your age, gender, height, weight and activity level — then adjusts for your goal and shows a protein, carb and fat split. No sign-up, no app download, results instantly in your browser.
Calculate your daily calorie needs with the free calorie calculator. Based on the Mifflin-St Jeor equation, it estimates your BMR and TDEE from your age, gender, height, weight and activity level — plus a macro split for your goal.
How to use
Enter your age, gender, height and weight.
Choose your activity level and your goal (lose, maintain or gain).
Get your daily calorie target plus a macro breakdown.
Frequently Asked Questions
How is my daily calorie need calculated?
We use the Mifflin-St Jeor equation to estimate your BMR, multiply it by your activity level to get your TDEE (maintenance calories), then adjust up or down for your goal.
What is the difference between BMR and TDEE?
BMR is the energy your body burns at complete rest. TDEE adds your daily activity and exercise on top — it is the number of calories that maintains your current weight.
How many calories should I eat to lose weight?
A moderate deficit of about 500 calories per day typically leads to around 0.5 kg of fat loss per week. The calculator applies this automatically when you choose the weight-loss goal.
Is this calorie calculator accurate?
It gives a solid evidence-based estimate used by nutrition professionals. Real needs vary with muscle mass, hormones and lifestyle — treat it as a starting point, not medical advice.