🍎 Enter Your Details
Fill in your details and click Calculate to see your personalised calorie targets.
Activity Level Reference Guide
| Activity Level | Multiplier | Description | Example |
|---|---|---|---|
| Sedentary | × 1.2 | Little or no exercise | Desk job, minimal walking |
| Lightly Active | × 1.375 | Light exercise 1–3 days/week | Walking, yoga, light gym |
| Moderately Active | × 1.55 | Moderate exercise 3–5 days/week | Regular gym, cycling, swimming |
| Very Active | × 1.725 | Hard exercise 6–7 days/week | Daily intense training |
| Super Active | × 1.9 | Physical job or twice-daily training | Construction worker, athlete |
How to Use the Calorie Calculator
Enter Your Details
Input your age, biological sex, height, and weight in your preferred unit system. These are the core variables used in the Mifflin-St Jeor or Harris-Benedict equation to calculate your BMR.
Choose Activity & Goal
Select your realistic daily activity level and your primary goal — lose weight fast, lose gradually, maintain your current weight, or build muscle. Your TDEE is multiplied accordingly.
Get Your Calorie Target
Instantly receive your BMR, TDEE, goal-specific daily calorie target, and a recommended macro split (protein, carbohydrates, fat) to optimise your nutrition plan.
Why Use ToollLive Calorie Calculator?
Two Validated Formulas
Choose between Mifflin-St Jeor (most accurate for modern populations) and the classic Harris-Benedict equation.
All Goals at Once
See calorie targets for all four goals simultaneously — lose fast, lose gently, maintain, and gain — so you can compare and decide.
Macro Breakdown
Get recommended daily grams of protein, carbohydrates, and fat based on your goal calorie target and body weight.
Metric & Imperial
Switch between kg/cm and lbs/ft·in instantly. All internal conversions are handled with precision.
100% Private
All calculations are done in your browser using JavaScript. No personal health data is ever collected or stored.
Works Everywhere
Fully responsive on mobile, tablet, and desktop. No app download needed — works in any modern browser.
Related Health Tools
View All Health Tools →Free Daily Calorie Intake Calculator — How Many Calories Should I Eat?
ToollLive's free calorie intake calculator uses the gold-standard Mifflin-St Jeor equation — widely recognised as the most accurate formula for estimating Basal Metabolic Rate (BMR) in modern populations. Enter your age, sex, height, weight, and activity level to instantly calculate your BMR (the calories your body burns at rest) and your TDEE (Total Daily Energy Expenditure), which accounts for your activity level.
Whether your goal is weight loss, maintaining your current weight, or building muscle, our calculator gives you a precise daily calorie target along with a recommended macro breakdown of protein, carbohydrates, and fat. You can also switch to the Harris-Benedict formula for comparison. Both metric (kg/cm) and imperial (lbs/ft·in) units are fully supported. Your data never leaves your browser — completely private and free.
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