Free · No sign-up

Calorie Calculator

How many calories do you actually burn in a day? Enter your stats and activity level — get your BMR and estimated daily needs (TDEE).

By the SmartKitly team · Last updated: October 4, 2026

Age

Sex

Height

Weight (lbs)

Activity level

How it works

Enter your age, sex, height and weight.
Pick the activity level that honestly matches your real week.
See your BMR (burned at rest) and TDEE (total daily burn).

Disclaimer: Estimates only — not medical advice. For weight goals or health conditions, talk to a doctor or registered dietitian.

Worked example

A 30-year-old man, 5'10", 180 lbs, moderately active: BMR ≈ 1,783 cal/day → TDEE ≈ 2,763 cal/day. To lose about a pound a week, he'd aim near 2,260/day; to gain, near 3,260/day.

The math behind it

The Mifflin-St Jeor equation — the most validated BMR formula: men: 10 × kg + 6.25 × cm − 5 × age + 5; women: 10 × kg + 6.25 × cm − 5 × age − 161. TDEE = BMR × activity factor (1.2–1.9).

Common mistakes

Picking "very active" when the reality is mostly a desk.
Treating TDEE as exact — it's an estimate; adjust after 2–3 weeks of tracking.
Forgetting liquid calories — sodas, lattes and alcohol add up fast.
Eating far below BMR for long stretches — unsustainable and unhealthy.

Frequently asked questions

What is BMR?

Basal metabolic rate — the calories your body burns at complete rest just keeping you alive (breathing, brain, organs).

What is TDEE?

Total daily energy expenditure: your BMR multiplied by an activity factor. It's roughly what you burn in a full day — the number weight goals are built on.

How accurate is this?

Usually within about 10% for most people — a solid starting point. Track weight for 2–3 weeks and adjust up or down from there.

How many calories to lose or gain weight?

A daily deficit of ~500 cal ≈ 1 lb/week loss; a ~300–500 surplus supports gradual gain. Slow and steady wins.

Is this medical advice?

No — these are estimates for informational purposes only, not medical advice.